Accessory
CrossFit Inventive – Bullet Proof Warm-up Two sets of: Single-Arm Ring Row x 5 reps each arm (keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement) Rest 15 seconds Band single leg SLDL x 10 reps each side (Keep leg as straight as […]
Monday
CrossFit Inventive – CrossFit Warm-up 3 Rounds: 10 scorpions 3 inchworm 1 push-up 8 Russian KBS @16/12kg 10 Banded Lat-pull downs 150/100m Row Metcon (No Measure) A) 5 sets: 10 sec Chin over bar holds 50 rest ——– B) 3 x 5 Weight strict Chin-ups (Used Dumbbell) Scale: Body weight strict Banded strict Chin ups […]
Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 400m run 10 leg swings forward/Lateral 5 inchworm 1 push-up 30 sec spiderman lunge hold with rotations 30 sec glute stretch 50 calf pumps 10 alternating lunges 10 Alternating jumping lunges. —————- WOD SET UP Metcon (No Measure) Every 5 mins (6 rds) 300m run 15 Box Jump overs […]
Teams of 3 WOD
CrossFit Inventive – CrossFit Metcon (3 Rounds for reps) “Bar Crawl” Teams of 3 7 min amrap: 50 Bench Press @60/42.5kg 50 Bench Press @70/47.5kg AMRAP bench press @80/60kg REST 3 MINS 7 min amrap: 50 Front squats 60/42.5kg 50 Front squats 70/47.5kg AMRAP Front squats @80/60kg REST 3 MINS 7 min amrap: 50 Deadlifts […]
Friday De-load
CrossFit Inventive – CrossFit Warm-up Cycle through: 30 sec twisted cross each side 30 sec puppy dog pose ——– 30 red banded pull-aparts 30 Alt Shoulder taps ——– 2 rounds: 4 ring rows 5 kipping swings 6 air squats 8 split lunge jumps ——– Metcon (No Measure) Skills & Clean On every 1:30 x 7 […]
Thursday
CrossFit Inventive – CrossFit Warm-up 3 x 30 sec Hamstring stretch on box/KB 60 sec Couch stretch each side Spend 60 sec stretching your wrist and forearms out. 3 rounds through: 4 push-ups 4 GHD/abmat sit-ups 4 air squats 4 kipping swings 30 sec row Then: 10 barbell good mornings 5 hang power cleans 5 […]
Conditioning
CrossFit Inventive – Pure Conditioning Metcon (No Measure) Ski-erg Teams of 3: 10 x 150/100m sprints each (reset ski every time) 2 mins rest For time: 200 Cal Assault Bike Share workload between the 3 as evenly as possible.
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting 1 Hang Snatch High Pull + Hang Snatch + Snatch (On Every 90 seconds x 6 set) Lets stay focused on form this week, not heavy weight as its De-load week!! Metcon (Weight) Snatch Ladder: 5 @40/30 4 @50/35 3 @60/40 2 @70/45 1 @80/50 *These can be full or […]
Wednesday De-Load
CrossFit Inventive – CrossFit Warm-up 60 sec of either bike/row/ski Partner Hamstring/Adductor stretch for 60 sec each 20 scorpions font/back 30 sec lower back/hipflexor each side ————– 3 rounds: 5 burpee (NO jump & clap) 5 Single leg KB SLDL E/S 10 x Banded tricep ext ———- Midline: 5 x 20 ON/40 OFF L-Ring Holds […]
Tuesday De-Load
CrossFit Inventive – CrossFit Warm-up 60 sec couch stretch 30 sec forearm stretch 50 calf pumps 30 sec spiderman lunge hold each side 3 sets: 100m Ski 1 x Wallwalk 5 scap pulls 5 push-ups ————— Metcon (AMRAP – Reps) Gymnastics Conditioning 6 min AMRAP: 1 STRCIT HSPU 1 STRICT PULL-UP 2 STRICT HSPU 2 […]