Tuesday
CrossFit Inventive – CrossFit Warm-up 10 leg swings forward/lateral 5 inchworm 1 push-up 30 sec spiderman lunge hold each side with rotation 30 sec glute each side 30 sec lower back hip flexor 30 sec wrist/forearm each side then: 40 Green banded SLDL 2 laps banded crab walks + 10 double leg glute bridges in […]
Accessory
CrossFit Inventive – Bullet Proof Warm-up Partner Banded drills: High knees Walking lunges Reverse walk —– Partner asisted Plyo hamstring curls 4 x 6 —— Metcon (No Measure) 4 Sets: 50m Farmers carry (increasing weight each set) 10-15 GHD Sit-ups 100m light Sled Drag (Mod/fast pace) 2 mins rest. Metcon (No Measure) Bicep/Tricep Burner 100 […]
Monday
CrossFit Inventive – CrossFit Warm-up 30 nose bridges 15 internal external rotations 20 Pull-aparts 10 press each side —– 2 sets: 20 Alt Push-up shoulder taps 10 V-sits 20 Mountain Climbers 5 side plank hip raises each side 5 scap pulls —- Strength: Bench Press (4 reps on every 2 mins x 5 sets) Find […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Metcon (No Measure) Every 3 mins x 10 rds 10 Cal Row/Ski 10 Double DB Snatch @2×15/10kg 10 Double DB Burpee Deadlifts
Teams WOD
CrossFit Inventive – CrossFit Metcon (AMRAP – Reps) 30 Minute amrap: 50 Deadball to Shoulder@AHAP 50 S20 @40/25kg 50 Lateral Burpee Over Bar 50 Hang Power Snatch @40/25kg *2 team members working on the WOD at all times & the 3rd team member occupying a Rower or Skierg. *Add total amount of calories onto total […]
HOW TO LOSE THOSE LAST 5 KGS…
Got a frustrating few kilos left? You’ve been on point with your fitness, getting in your workouts and eating cleaner than ever before. Initially, the weight fell off, and it motivated you to keep it up.
Friday
CrossFit Inventive – CrossFit Warm-up 3 sets: 10/5 cal bike 6 HRPU 6 ring rows 6 hanging knee raises 10 air squats Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats
Thursday
CrossFit Inventive – CrossFit Warm-up 10 leg swings forward/Lateral 1 lap inchworm 1 push up 1 lap spiderman lunge Cycle through 3 sets: 200m row 10 Green banded SLDL 20m banded crab walk 1 Wall walk Deadlift (Percentage work ) Every 2 minutes, for 12 minutes (6 sets) of: Deadlift *Set 1 – 5 reps […]
Conditioning
CrossFit Inventive – Pure Conditioning Metcon (Time) Partner WOD For Time: 3000m Ski 40 Burpee Pull Ups 2000m Ski 30 Burpee Pull Ups 1000m Ski 20 Burpee Pull Ups
Gymnastics
CrossFit Inventive – Gymnastics Warm-up Post squat day Couch stretch 15 red banded pull-throughs each side 30 pull-aparts T-spine stretch on pull-up bar/scale to ball ——— Two sets of: 20 Sec hollow hold 20 Second Scapular Circles from Push-Up Position 20 Sec Arch Hold 20 Sec Top of the Ring Hold ———– Metcon (No Measure) […]