Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Green banded shoulder mobility Couch Stretch 6 Kettlebell Windmills (each side) 8 Single Leg Glute bridges (each leg) 10 Alternating Reverse Lunges ——— Barbell: 20 wrist rotations 3 Clean pull 3 Power clean 3 Hang power clean 3 Push jerk 3 Split jerk ———— Power Clean + Hang Power […]
Tuesday
CrossFit Inventive – CrossFit Warm-up 60 sec frog stretch 60 sec couch stretch each side. 3 sets: 20 peddles on AD Banded Crab walk x 20m 7 Light Wallball shots ——– Build up to 60% of your 1RM back squat. Metcon (No Measure) 32 Minute Running Clock: EMOM x 10 mins 30 sec Max Cal […]
Accessory Strength
CrossFit Inventive – Bullet Proof Warm-up Groups of 3: 3 x 20 arms only AD handle push-pull (mod pace) 10 x Banded Pull throughs ———— Metcon (No Measure) Posterior Chain 3 sets: 8 Barbell Bent Over Row (M/H) 10 Dumbbell Bent Over Flys (L) 10 Single Arm Dumbbell Upright Rows (M) *Move from one exercise […]
Monday
CrossFit Inventive – CrossFit Warm-up 30 nose bridges 15 internal external rotations 20 Pull-aparts 10 press each side 10 scap pulls —– 2 sets: 8 x alt push-up plate pulls 8 x push-ups across plate 8 x KB SLDL 8 x Russian KBS —- Strength: Bench Press ( 5 reps on every 90 sec x […]
Conditioning
CrossFit Inventive – Pure Conditioning Warm-up G1. Tata row 60 rest G2. Tabata KB Taps 60 rest G3. Tabata single skips 60 rest Metcon (AMRAP – Rounds and Reps) Teams of 2 25 min Amrap Partner 1 : 400m Row Partner 2: Amrap 6 DB Alt Lunges @2×15/7.5kg 12 DB HPC 30 Dubz Switch when […]
Saturday Partner WOD
CrossFit Inventive – CrossFit Warm-up 10 Round Tabata x 2 sets each of: (20 seconds work followed by 10 seconds rest = 1 set) – Single-Arm Plank – Alternating Lunges – Side Plank – Air Squats – Hollow Rock Hold – Plank Shoulder Taps – V-sits – Bear Crawl – Frog Jumps – Wall Climbs […]
Friday
CrossFit Inventive – CrossFit Warm-up 60 seconds Bike/Ski/Row 1 lap walking lunge steps 1 lap High knees 1 lap butt kicks 1 Quad pulls 1 Triple leg ext walk 1 walking hamstring stretch 3 x 30 sec Box Hamstring stretch with KB. ————- 3 sets: 5 x single leg box squat each side. ———— Metcon […]
Thursday
CrossFit Inventive – CrossFit Warm-up 20 scorpions front back 30 sec lower back/hipflexor 30 sec glute stretch 30 Green banded SLDL 2 Sets Lateral crab walks + 20 glute bridges —- Barbell 10 x SLDL 10 x Bent over row 5 x Power clean 5 x hang power clean —— Deadlift (Volume & Strength Reps. […]
Conditioning
CrossFit Inventive – Pure Conditioning Metcon (No Measure) 5 Rounds: 1 Min Max Cal Row 1 Min DB Push Press @2×10/5kg 1 Min Max Cal Ski-erg 1 Min Wallball @9/6kg 1 Min Max Cal Assault bike 1 min rest *Score total reps for each 5 minute block. * Each Cal is 1 rep.
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Pausing Snatch Pull (5 sets 2 reps) Set 1 @80% Set 2 @58% Set 3-5 @90% Pause 2 seconds above the knee, guiding the bar to the hip creese and aggressively reaching triple ext. 1 Snatch Pull + 1 Low Hang Power Snatch (On every 90 sec x 7 […]