Tuesday
CrossFit Inventive – CrossFit Warm-up Green banded Shoulder mobility ankle mobility x 30 each side Couch stretch x 60 sec each side ———– 3 rounds: (light weight) 5 DB strict press 5 DB Overhead reverse lunges 5 Inchworm 1 push-up ———– Barbell: 3 power clean 3 front squats 3 squat clean 3 spilt jerks 1 […]
Accessory strength
CrossFit Inventive – Bullet Proof Warm-up “Kettlebell complex” 4 sets: (Increasing Kettlebell weights each set if possible) 8 Double KB SLDL 8 Double KB Hang Cleans 20m KB Over head carry + Front rack carry (10 each way) Metcon (No Measure) Super Set: 8 ring push-ups 10 Barbell Bent Over Rows 12 Dumbbell Side Raises […]
Monday Testing Week
CrossFit Inventive – CrossFit Warm-up 60 sec Frog stretch each side 30 sec couch stretch each side 30 sec banded ankle mobility each side Red banded: Pull aparts x 20 Pass throughs x 10 Press each side x 10 2 laps banded crab walls 2 laps banded monster walks 2 mins on any Cardio equipment […]
Conditioning
CrossFit Inventive – Pure Conditioning Warm-up (No Measure) 3 sets: 100m row 5 single led SLDL each side 10 banded lat pull downs 10 banded tricep ext Metcon (No Measure) Row 4 rounds: 300m (2 mins rest) 3 rounds: 500m (2:30 mins rest) 2 rounds: 750m (3:00 mins rest) 1 round: 1000m The key is […]
Partner WOD
CrossFit Inventive – CrossFit Warm-up Partner Relay: Round 1: P1. Run 3rd drain with Wallball@9/6kg P2. Plank hold (Then swap & repeat) Into: Round 2: P1. Run 3rd drain with Wallball P2. Static Wall squat (Then swap & repeat Into: Round 3: P1: Run 3rd drain with Wallball P2. Max Hollow rocks (Then swap & […]
Friday
CrossFit Inventive – CrossFit Warm-up Green banded Shoulder Mobility 3 x 30 sec Box Hamstring with kettlebell 15 rest between each 20m lateral banded crab walks + 10 Glute bridges 3 x 20m Bottoms up Kettlebell carries (10m each way) ———————– Barbell: Deadlift x 3 hang power clean x 3 Push press x 3 push […]
Thursday
CrossFit Inventive – CrossFit Warm-up 1 X 15 each side banded single leg SLDL 1 lap high bum bear crawl 1 lap low bum bear crawl 1 lap Walking lung with rotation ———- Then: 20m walking lunge 30 sec handstand hold Then 20m walking overhead lunge with light dumbbell 3 kick up an slow decent […]
Conditioning
CrossFit Inventive – Pure Conditioning Metcon (Time) For time: 5 rounds: 300m Run 30 Double unders 300m Row
Olympic lifting
CrossFit Inventive – CrossFit Warm-up couch stretch x 2 mins each side tricep/hipflexor x 30 each side wrist/forearm stretch Barbell: x 3 reps clean pull power clean hang power clean strict press Tall Jerk split jerk ———— Clean Pull + Hang Power clean (3 sec pause above the knee on the clean pull. ) Build […]
GYmnastics
CrossFit Inventive – Gymnastics Warm-up 3 x 6 each side single arm ring rows 15 scap pulls 10 HRPU down slow/up fast ——– 4 x 20 on/20 off L-ring holds ——– Strict Toes-To-Bar (3 minute amrap) Scale to weighte knee raises with wallball. Metcon (No Measure) Chin Over Bar Holds 10-20seconds on every minute x […]