Accessory Strength
CrossFit Inventive – Bullet Proof Warm-up Cycle through: 30 sec twisted cross each side 30 sec puppy dog pose ——– 30 red banded pull-aparts 30 Alt Shoulder taps ——– 10 x Wall slides ——– Metcon (No Measure) 4 x 8 Tempo Dumbbell Bench Press @30X1 90 rest Metcon (No Measure) 4 x 10 each side […]
De-Load Week
CrossFit Inventive – CrossFit Warm-up T-spine snatch stretch 3 x 30 sec Frog stretch 3 x 30 sec PVC: Pass throughs x 10 Pass arounds x 10 OHS x 10 Snatch Balance x 10 ————— Overhead Squat (Tempo @3121 x 5 sets 3 Reps) @50-55-60-60-60% of your 1RM Snatch 60 rest between sets Snatch (Power […]
Conditioning
CrossFit Inventive – Pure Conditioning Warm-up couch stretch 60 sec each side 4 sets: 10/7 cal row 10 air squats 5 push-ups Metcon (No Measure) On Every 3 mins x 10 rounds: (30 mins) 19/15 Cal Row 19 Wallball @9/6kg
Saturday 6am Testing & 8am Partner WOD
CrossFit Inventive – CrossFit Warm-up 2 min frog stretch double carpark run 10 leg swings forward/lateral 5 inchworm 1 push-up 20 scorpions front/back 30 sec lower back/hipflexor each side 30 sec for arm stretch 3 sets: 5 scap pulls 10 banded SLDL ————— Barbell: 3 power cleans 3 front squats 3 squat cleans ————— Clean […]
Common beginner mistakes
You have been with us for a week now (YAY) so we just want to let you know a few commons mistakes some newbies tend to make! 1️⃣ Comparing Yourself to Others You might walk into the gym on your first day and see fit, strong, ripped athletes lifting heavyweights. Some people want to be […]
Friday Testing
CrossFit Inventive – CrossFit Warm-up 20 scorpions front/back 30 sec lower back/hipflexor 90 sec frog stretch 30 sec couch stretch each side 30 sec banded ankle mobility each side ————————- 2 laps banded crab walks + 20 glute bridges 500/350m row (Bigger groups split up and do one then the other) ————————- Front Squat (15-20 […]
Thursday testing
CrossFit Inventive – CrossFit Warm-up 20 scorpions front back 30 sec lower back hip flexor each side 3 sets through of: 100m row 10 banded SLDL 3 incworm 1 push up 5 ring rows ————— Deadlift (20 mins to establish 1RM) This is to be a safe, good technique 1RM!!!! No rounded backs!!!! Max Double-Unders […]
Thursday
CrossFit Inventive – Pure Conditioning Warm-up 400m run 50 calf pumps 20 scorpions front/back 30 sec lower back/hipflexor —- # orunds: 5 wall squats 5 scap pulls 5 air squats —– Metcon (No Measure) Relay with Partner: For time: 10 x 200m Runs (5 each) Into: 10 x round for round of: ( 5 each) […]
Wednesday
CrossFit Inventive – CrossFit Warm-up 2 sets: 30 sec frog stretch 30 sec Snatch grip anterior opener ———- PVC: 10 pass thoughs 10 pass arounds 10 OHS 10 snatch balance ———– Barbell: 3 snatch pull 3 power snatch 3 OHS 3 snatch balance 3 snatch ———– Snatch (15-20 mins to establish 1RM) If you cannot […]
Testing
CrossFit Inventive – Olympic Weightlifting Warm-up 2 sets: 30 sec frog stretch 30 sec Snatch grip anterior opener ———- PVC: 10 pass thoughs 10 pass arounds 10 OHS 10 snatch balance ———– Barbell: 3 snatch pull 3 power snatch 3 OHS 3 snatch balance 3 snatch ———– Snatch (15-20 mins to establish 1RM) If you […]