Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up 2 45 second rounds alternating: Barbell T-spine stretch with snatch grip frog stretch Green banded ankle mobility PVC: squat pass throughs x 10 pass arounds x 10 OHS x 10 Snatch Balance x 10 ————– Barbell 3 snatch high pulls 3 power snatch 3 OHS 3 Snatch balance 3 […]
CrossFit
CrossFit Inventive – CrossFit Warm-up 2 x 60 sec on row/ski/bike (change equip after first round 10 leg swings forward/lateral 30 sec calf stretch on upright 30 green banded SLDL 12 MIN EMOM- Min 1- 5 Single leg box step-ups each side 1 sec pause at top Min 2- 8 HRPU 3 sec down/up fast […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Couch stretch 60 sec E/S double carpark run 2 laps high bum bear crawl 1 lap spiderman lunge with rotation 30 sec calf stretch E/S 40 calf pumps ——————– 15 red banded forward pulls 30 nose bridges 10 scap pulls 10 Kipping pull-ups Bar muscle-up Tech ——————– Build to 80% […]
Accessory
CrossFit Inventive – Bullet Proof Warm-up (No Measure) Red Banded: Lat Pulls x 20 Tricep Ext x 20 Nose bridges x 30 Pass throughs x 10 ——— Bent Over Row (4 x 15 wide grip 60 rest) Single Arm Dumbell Press (Unilateral 4 x 10 each side 90 rest) Super set with 2 banded tricep […]
Monday
CrossFit Inventive – CrossFit Warm-up 1 min green banded ankle mobility E/S 5 inchworm 1 push up 30 sec spiderman lunge E/S 30 sec glute E/S 20 scorpions 30 sec lower back hipflexor each side 30 sec calf stretch E/S 40 calf pumps 20 banded glute bridges Tabata: Double unders/static Wall squat ——————— Back Squat […]
CONDITIOING
CrossFit Inventive – Pure Conditioning Metcon (No Measure) ROW GOLF 1:00 work 1:00 rest x 10 rounds >355/295m Eagle >320/280m Birdie >300/265m Par >280/250m Bogey >260/235m Double Bogey
Benefits of Weight Training for Older People
Engaging in exercise training can be intimidating, especially if you’ve never exercised before. It can be particularly intimidating for older individuals to start, as it can be easy to feel out of place in a normal gym environment. However, the widespread physical and mental benefits of exercise make it entirely worth it.
Friday
CrossFit Inventive – CrossFit Warm-up Twisted Cross 60 sec each side puppy dog pose 30 sec 60 sec lower back hip flexor each side 30 red banded face pulls 10 red banded pass throughs 10 red banded Upright rows ————- 3 rounds through 20 sec ski erg 5 HRPU 4 L-rope pull-ups Metcon (5 Rounds […]
Thursday
CrossFit Inventive – CrossFit Warm-up 20 scorpions front/back 30 second lower back/hipflexor 30 sec glute each side 2 laps high bum bear crawl 1 lap zombie walks 30 green banded SLDL 4 laps banded crab walks 10 slow neck circles each way —————- 10 x tempo Handstand descends 3 seconds down —————- Strength: Deadlift (Interval […]
Conditioning
CrossFit Inventive – Pure Conditioning Metcon (AMRAP – Rounds) Partner WOD 30 minute amrap: 150m Row Partner holds double kettlebell front rack hold @2×16/12kg *Row cant start until KB’s are in front rack position.