Accessory Strength
CrossFit Inventive – Bullet Proof Warm-up 3 rounds: 30 sec Bike 20m Bear crawl 50m Plate carry @20/10kg Metcon (No Measure) 4 Sets: 10 x Banded KBS 10 x GHD sit ups 10 x Hollow rocks 60 rest Metcon (No Measure) 3 ROUNDS NOT FOR TIME: 20/15 Cal Assault bike 100m Sled Drag @60% Body […]
Monday
CrossFit Inventive – CrossFit Warm-up Green banded shoulder stretches wrist forearm stretch 30 seconds 30 sec calf stretch + 40 calf pumps 3 sets: Dumbbell overhead carry x 20m 20 sec handstand hold/wall walk hold ————– Metcon (Time) For Time: (12 mins) 25 Double unders 3 Deficit HSPU 50 Double unders 6 Deficit HSPU 75 […]
Conditioning
CrossFit Inventive – Pure Conditioning Metcon (No Measure) Every 7 minutes, for 28 minutes (4 sets) for times: 400/300m Run/Row/Ski 50M Deadball Carry @AHAP 400/300m Run/Row/Ski
Saturday
CrossFit Inventive – CrossFit Metcon (AMRAP – Reps) CLASS WARS WOD 1 PARTNER WOD TWO PART WORKOUT RUNNING 12-MINUTE CLOCK PART A 7 MINUTE AMRAP OF: 2-4-6-8-10-12 ETC POWER CLEANS POWER SNATCH SYNCRO BAR FACING BURPEES *SHARE THE WORKLOAD ON THE BAR WORK HOWEVER YOU LIKE. *BOTH PARTNERS MUST PERFORM THE BAR FACING BURPEES TOGETHER […]
Friday Partner WOD
CrossFit Inventive – CrossFit Warm-up 3 Sets of: Assault Bike x 30 seconds 15 rest Alt shoulder taps x 30 seconds 15 rest Banded Good Mornings x 30 seconds 15 rest Micro banded short jumps x 30 seconds 15 rest Then stretch: 30 sec lower back/hip flexor each side 30 sec glute each side 30 […]
Thursday
CrossFit Inventive – CrossFit Warm-up Double carpark run 5 inchworm 1 push up 20 scorpions front back/30 sec lower back hip flexor 40 calf pumps 10 scap pulls 10 Kipping swings 30 Green banded SLDL 4 laps banded crab walks ——————- Deadlift (12 mins to establish a heavy set of 10 reps) if you do […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Metcon (No Measure) 5 Sets: min 1 – max cal row min 2 – max cal bike min 3 – max cal ski min 4 – Rest 2 mins *Record total cal after each set.
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Couch stretch x 60 each side Wallball T-Spine stretch 2 x 45 sec Green banded ankle mobility x 30-45 sec each side Barbell Complex Clean pull x 3 Muscle Clean x 3 Power clean x 3 Front Squat x 3 Squat Cleans x 3 Push Jerks x 3 Split […]
Wednesday
CrossFit Inventive – CrossFit Warm-up 60 sec couch stretch each side 3 sets 20 seconds Assault bike 20 sec plank hold 1 lap alternating lunges 5 walk squats 1 lap single leg broad jumps Metcon (No Measure) Every 90 seconds for 12 minutes (2 sets): Station 1 – 30 seconds Bear Crawl + 30 seconds […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Wallball T-spine stretch 2 x 45 sec 20 scorpions front/back Frog stretch 60 sec couch stretch 30 each side 30 sec green banded ankle mobility each side 2 laps banded crab walks + 20 Glute bridges in bands ———————- Strength: Stamina Squats Front Squat/Back Squat (Weight) 12 MIN EMOM: ODD: […]