Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Stretch: 2 min frog 30 sec couch each side 30 sec twisted cross each side ————- 10 alternating squat to T-spine rotaions ————— 20m banded crab walk each way ————– 30 Green banded SLDL ————- Barbell: 3 snatch pulls 3 muscle snatch 3 power snatch 3 OHS 3 Snatch […]
Gymnastics
CrossFit Inventive – Gymnastics Metcon (No Measure) Pistol Squat Warm up & Progressions: One set of: Kettlebell Ankle Mobility Hold x 30 seconds (each ankle) Followed by. . . 2 sets each leg Ring assisted pistol squat (right leg) x 5 reps Ring assisted pistol squat (left leg) x 5 reps Followed by— 3 Sets […]
Tuesday
CrossFit Inventive – CrossFit Warm-up 50 red banded pull-aparts 20 pass throughs Hip function: 2 laps of walking quad pulls 2 laps of walking high knee pulls 2 laps open close gate 2 laps of alt walking lunges 40 calf pumps ———– 3 sets: working on todays Dumbbell movements with light weight. 6 alternating DB […]
Accessory Strength
CrossFit Inventive – Bullet Proof Warm-up 50 green banded SLDL 30 BANDED GLUTE BRIDGES ————– Tabata 20/10 static squat hold Mountain Climbers ————- Metcon (No Measure) 3 Sets: 7 Pausing waiter squats (left) 14 Hollow rocks 7 Pausing waiter squats(Right) 14 Hollow rocks 20m single arm overhead Dumbbell carry each arm @AHAP *Use a kettlebell […]
Monday
CrossFit Inventive – CrossFit Warm-up Couch stretch 60 E/S Green banded ankle mobility 60 E/S 10 x Squat to Hamstring stretch 30 sec twisted cross stretch E/S 30 sec puppy dog pose 30 sec wrist/forearm stretch ——— 2 sets: 20m overhead DB walking lunge 20 sec handstand hold ——– Cluster (2 reps On every 90 […]
Conditioning
CrossFit Inventive – Pure Conditioning Metcon (No Measure) 30 minute running clock mins 0:00-8:00 Max Cal row/ski/bike mins 8:00-10:00 REST mins 10:00-20:00 amrap: 10 Deadball to box @AHAP 20 HRPU 100m run mins 20:00-22:00 REST mins 22:00-30:00 Max Cal row/ski/bike
Teams of 3 WOD
CrossFit Inventive – CrossFit Metcon (Time) 6 rounds (each) 21 DB Hang Power Clean 15 Abmat sit ups 3 Squat Snatch @45/30kg RX Dumbbell weight= 2×22.5/15kg * Rotate round for round 1 works, 2 rest until you have complete 6 rounds each.
ARE YOU TEMPTED TO CHEAT?
…on your diet. We live in a society where food temptations are everywhere. Walk through a store and you’ll see the unhealthy food items displayed front and centre. Turn on the TV and you’ll be assaulted with commercials for fattening foods. Open a magazine and you’ll notice glossy pin-ups of sugary snacks. Go down the […]
Friday
CrossFit Inventive – CrossFit Warm-up Frog stretch 2 mins Ankle mobility 1 min each side (use heavy KB) 10 x SLDL to Squat 10 x Squat to Thoracic Rotations 40 Calf pumps 10 x Scap pulls 10 x HRPU down slow/up fast With partner complete assisted: 20m Green banded high knees 20m Green banded reverse […]
Thursday
CrossFit Inventive – CrossFit Warm-up 10 leg swings forward/lateral 20m high bum bear crawl 10m triple leg ext walk 10m Overhead walking lunges 1 lap inchworm 1 push-up ———— 3 sets: 8 Russian KBS@16/12kg 5 KB-Single leg SLDL each side 5 single arm ring rows each side ———— Strength: Deadlift (3 sets 8 reps @75% […]