Gymnastics
CrossFit Inventive – Gymnastics Warm-up Wrist stretch x 30 seconds front back Twisted Cross x 30 each side 30 sec puppy dog pose 20m High bum bear crawl 10 Banded RDL’s each side 10 banded pres 10 HRPU slow/fast 40 Alt Plank shoulder taps ———– Every 30 seconds, for 3 minutes (6 sets) of: Push-Up […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Metcon (No Measure) WOD AVAILABLE ON ARRIVAL SEE YOU ALL SOON 🙂
Tuesday
CrossFit Inventive – CrossFit Warm-up 60 sec couch stretch each side 2 x 30 sec T-Spine stretch ——— PVC: pass throughs x 20 pass arounds x 10 each way OHS x 10 Sotts press x 10 Drop snatch x 10 ——– 2 sets: 10m each side Over head Kettlebell walk 10m each side Bottoms up […]
accessory
CrossFit Inventive – Bullet Proof Warm-up Red banded warm-up drills Banded Glute activation drills. Metcon (No Measure) Two sets of: 30 Second Under hand Grip Hang from Pull-Up Bar Rest 15 seconds Dive Bomber Push-Ups x 10 reps Rest 15 seconds Bottom’s Up Kettlebell Press x 5 reps each side Rest 15 seconds Kettlebell Cossack […]
Monday
CrossFit Inventive – CrossFit Warm-up Green banded shoulder mobility 3 rounds: 10 x Red banded pass throughs in squat position 5 x windmills each side 5 x DB Strict press each side 5 x DB ALT Reverse Lunge steps 10 x Slow calf pumps Push Jerk (0nE 90 x 2 reps (5 sets) 2 second […]
Partner WOD
CrossFit Inventive – CrossFit Metcon (Time) PARTNER FILTHY FIFTY FOR TIME: 50 BOX JUMPS@24/20 50 JUMPING PULL-UPS 50 KBS 24/16KG 50 PUSH-UPS 50 ALT LUNGES 800M RUN 50 T2B 50 (SA) DUMBBELL PUSH PRESS @1X22.5/15KG 50 BURPEES 50 KB-GOBLET SQUATS @24/16KG 50 WALLBALL @9/6KG
EATING HEALTHY WHILST EATING OUT…
When you eat at home, you know what you’re getting. Head to a restaurant, and it’s another story. The ingredients, method of preparation, and portion size can easily add excess calories to your diet.
Friday
CrossFit Inventive – CrossFit Warm-up 1 carpark run 1 lap walking leg swings 1 lap high knees 1 lap butt kicks 2 laps lateral skips ————- 15 min emom: 1- 5 inchworm 2- 7 ring rows 3- 30 sec row Bradley (Time) 10 Rounds for time of: 100m Sprint 10 Pull-ups 100m Sprint 10 Burpees […]
Thursday
CrossFit Inventive – CrossFit Warm-up 60 sec row/ski/bike x 2 sets. ——– 1 lap inchworm-spiderman lunge-knee high pull 1 lap walking lunge with rotation 1 lap quad pulls 1 lap single leg broad jumps 1 lap broad jumps ——– 2 laps crab walks 2 laps high knees 20 glute bridges ——- 3 sets: with partner […]
Conditioning
CrossFit Inventive – Pure Conditioning Metcon (No Measure) Partner WOD Running clock mins 0:00-5:00 Max Metres row/ski mins 5:00-12:00 amrap x 7 mins: 8 linked armed sit-ups 8 Lateral burpee over partner (4E) 18 alt plank hand taps mins 12:00-17:00 (5 mins) Max Metres row/ski mins 17:00-24:00 amrap x 7 mins Relay 100m run + […]