Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Couch Stretch x 60 seconds per leg Banded Lat Stretch x 60 seconds per arm Walking Lunges with rotation Walking spiderman lunge with knee high pulls Then: Barbell Complex x 2 sets: Muscle Clean from Hang x 3 Muscle Clean from Mid-Shin x 3 Front Squat x 3 Tall […]
Gymnastics
CrossFit Inventive – Gymnastics Warm-up Red band: 20 Nose bridges 10 Forward Pulls each side 30 Tricep ext 20 Lat pullsdowns 10 RDL’s each side —– 10 x scap pull-ups 20 sec hollow hang 10 x kipping swings —– L-Ring Holds 20 seconds On 40 seconds Off —— Metcon (No Measure) Ring Muscle up progressions […]
Tuesday
CrossFit Inventive – CrossFit Warm-up 30 red banded pull aparts 20 red banded pass throughs Red banded overhead walking lunges x 2 laps 2 sets: Single-Arm Kettlebell Push Press (left) x 6 reps Single-Arm Kettlebell Push Press (right) x 6 reps 1 wall walk into: 2 sets: Overhead Alternating Reverse Lunges (left) x 6 steps […]
Accessory Strength
CrossFit Inventive – Bullet Proof Warm-up 3 sets: (use moderate weight for all three exercises) 10 x Single Kettlebell goblet squats 5 x Single leg Kettlebell SLDL each side 10 x Single Kettlebell Russian Swing Metcon (Weight) 4 sets: Aim to do the 4 movements unbroken: 8 Double Russian KBS 8 Double KB- Front Rack […]
Monday
CrossFit Inventive – CrossFit Warm-up 60 sec couch stretch each side 30 sec spiderman lunge with internal/external rotation 10 x squat with alternating thoracic rotation 5 x inchworm 1 push-up ——– Banded Crab walk 2 laps each way 20 double leg banded glute bridges ——– Forearm/wrist stretches ——– Strength: Front Squat (From the floor. 1 […]
Conditioning
CrossFit Inventive – Pure Conditioning Metcon (No Measure) 30 MIN AMRAP: 50M SLED PULL @AHAP 15/10 CAL SKI ERG 10M HANDSTAND WALK OR 40M BEAR CRAWL 15/10 CAL ASSAULT BIKE *DOESN’T MATTER WHERE YOU START, CYCLE THROUGH THE LIST IN ITS ORDER.
Partner WOD
CrossFit Inventive – CrossFit Metcon (Time) Get ready to run again! Buy In: 100 Push-ups Then: “Partner Frelen” (Double the reps. Share workload evenly) 42 – 30 – 18 Thrusters 42.5/30kg Kettlebell Swings 24/16kg Pull ups Complete 400 meter run after each round. Then: Buy out: 100 Air squats *Share workload evenly throughout.
Friday
CrossFit Inventive – CrossFit Warm-up Green banded shoulder mobility stretches 30 red banded pull-aparts 20 pass throughs 3 rounds: (mod weight) 8 Dumbbell Alt snatch 5 HRPU 8 Dumbbell Alt C&J 3 inchworm no push-up Running drills: 2 laps high knees 2 laps butt kicks 2 laps side skips 2 laps high knee pulls 2 […]
Thursday
CrossFit Inventive – CrossFit Warm-up 3 sets: 3 inchworm 1 push up 10 scorpions 8 air squats 8 Plyo spiderman lunges —————- 30 Green banded SLDL + 60 sec plank hold 2 laps banded crab walk 10 single leg glute bridges each side 10 double leg glute bridges ————– Strength: Deadlift (3 x 8 Touch […]
Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Partner Warm-up: PA: 5 HRPU 5 KBS (light) PB, planking then swap. PA: 5 Burpee no clap 5 KB-SDHP PB planking then swap PA: 10 cal row 10 K2E PB holding a static wall squat then swap. Metcon (Time) Partner WOD: For time: 100 cal Row/Ski 90 Linked feet […]