OLY LIFTING
CrossFit Inventive – Olympic Weightlifting Warm-up GREEN BANDED SHOULDER MOBILITY FROG STERTCH 2 MINS 2 LAPS OVERHEAD WALKING LUNGES 10 WALL SQUATS 10 TEMPO PUSH-UPS (3 DOWN UP FAST) ———————— BARBELL: 3 CLEAN PULLS 3 POWER CLEANS 3 FRONT SQUATS 3 SQUAT CLEANS 3 PUSH JERK SPLIT JERK ———————– Clean Pull (4 X 3 @SAME […]
Wednesday
CrossFit Inventive – CrossFit Warm-up 60 sec row/ski 1 car park run 20 leg swings forward lateral 5 inch worm 1 push -up 30 sec spiderman lunge hold each side 30 sec glute stretch each side 20 scorpions F/B 30 sec lower back hipflexor each side ————- 10 scap pulls 10 kipping swings 40 calf […]
Tuesday
CrossFit Inventive – CrossFit Warm-up 1 lap inchworm 1 push-up 1 lap spiderman lunge with rotations 2 laps over head walking lunge steps 4 laps overhead walking lunges with light dumbbell (20m each arm) 3 rounds using red bands: 10 pull aparts 10 pass throughs 10 OHS ———— Barbell: 3 front sqauts 3 squat cleans […]
accessory
CrossFit Inventive – Bullet Proof Warm-up 30 red banded nose bridges 30 red banded tricep ext 30 red banded lat pull-downs 15 E/S red banded SLDL (Tie band at shin level on upright) ———————- Bent Over Row (4 sets 10 reps with 2 sec pause at sternum. ) Build up and complete all 4 sets […]
Friday
CrossFit Inventive – CrossFit Warm-up 20 scorpions front/back 30 sec lower back/hip flexor 30 second glute ITB stretch E/S 40 calf pumps 10 leg swings forward/lateral ————- 50m run 4th (drian) 1 lap inchworm 1 push-up 50m run 10 wall squats 50m run 5 burpee + 10 v sits ——————– Metcon (Time) 4 rounds for […]
Thursday
CrossFit Inventive – CrossFit Warm-up 20 scorpions front/back 30 sec lower back/hipflexor E/S 30 sec Spiderman lunge hold each side 30 sec glute stretch each side 30 sec puppy dog pose 30 sec twisted cross each side —————- 30 green banded SLDL 2 laps banded crab walk + 10 Glute bridges —————– Barbell: 5 deadlifts […]
Conditioning
CrossFit Inventive – Pure Conditioning Metcon (No Measure) 30 minute EMOM (6 sets) 1- 250/150m Row sprint 2- 18 Russian KBS @24/16 3- 15 abmat sit-ups 4- 12 Wallball shots @9/6 5- 9 fast burpees
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Barbell Snatch stretch 2 x 45 second rounds Frog stretch 90 sec Couch stretch 60 sec Ankle mobility 30 sec PVC : x 10 reps Pass throughs Pass arounds OHS Drop snatch ———— Barbell 3 snatch pull 3 power snatch 3 OHS 3 Snatch balance 3 Squat snatch ———– […]
Wednesday
CrossFit Inventive – CrossFit Warm-up 60 sec couch stretch each side 60 sec Glute stretch each side 30 sec wrist stretch font/back ——————— 12 min EMOM: 4 sets min 1- 30 sec row/ski/bike min 2- 4 laps bottoms up KB carry @8 or 12kg min 3- 12 Alternating box step ups @24/20 ——————– Build to […]
Tuesday
CrossFit Inventive – CrossFit Warm-up 60 sec couch stretch E/S 60 sec frog stretch 60 sec ankle mobility —— 2 Sets: 5 KB- SLDL E/S 5 Goblet squats 5 Ring pistol squats E/S —— 2 laps banded Crab walks 5 mins on pistols squat Tech —— Strength: Stamina Squats Front Squat/Back Squat (Weight) 12 minute […]