CONDITIONING
CrossFit Inventive – Pure Conditioning Warm-up 10 LEG SWING F/L 10 Wall squats 3 inchworm 5 push-ups 10 plyo spiderman lunges 20 scorpions 20 Hollow rocks 40 calf pumps ——– Tabata Green banded high knees runing Green banded In-Out jumps Metcon (No Measure) 30 MIN AMRAP: 50M SLED PULL @AHAP 15/8 CAL ASSAULT BIKE 15/8 […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up T-spine stretch 60 seconds Frog stretch 90 sec puppy dog pose 60 sec Twisted cross 30 sec each side Red banded: 3 way pull-aparts 10 pass-throughs 10 OHS ————— Barbell: 3 Hang snatch pull 3 Snatch pull 3 Power snatch 3 OHS 3 Snatch balance 3 Snatch ————- Strength: […]
Gymnastics
CrossFit Inventive – Gymnastics Warm-up 3 Green banded stretches T-spine stretch 20m High bum bear crawl 10m spiderman lunge with rotation 15 each side, Red banded front shoulder rotations 20 lat pull-downs 20 tricep ext 15 scap pulls 2 wall walks 10 sec pause, 30 rest between each ————– 2 mins continuous Hollow hold to […]
Tuesday
CrossFit Inventive – CrossFit Warm-up 60 sec couch stretch E/S 3 green banded mobility stretches 30 sec wrist/forearm stretch, front & back. —— 3 sets: row/ski x 10 cals 20m Overhead DB carry 10m Duck walk ——- Barbell progressions: Push press Push Jerk Spilt jerk —— Metcon (3 Rounds for weight) PRESSING Running Clock: ( […]
Accessory strength
CrossFit Inventive – Bullet Proof Warm-up 20m banded monster walk 20m crab walk 10 banded glute bridges 20m bear crawl + 5 push-ups each end ——– tabata: L-ring hold KB Hallows ——– Metcon (No Measure) With a partner complete: 21 Barbell flat bench @70/40kg 3 rope climb 15 Barbell flat bench 2 rope climbs 9 […]
Monday
CrossFit Inventive – CrossFit Warm-up Agility ladder drills 2 x single feet 2 x double feet 2 x lateral doubles 2 x In-out each square 2 x across square 3 tap 1 x high knee pulls 1 x quad pulls 1 x open/close gate 1 x inchworm 1 x spiderman lunge ———– Blue bands: 2 […]
Conditioning
CrossFit Inventive – Pure Conditioning Metcon (No Measure) Round for round with partner : 21/15 cal Row 12 lateral Burpee over rower 27-21-18-15-12-9-6-3 KBS @24/16kg
Partner WOD
CrossFit Inventive – CrossFit Metcon (AMRAP – Rounds and Reps) 30 min amrap: 10 DB Box step overs (5 each) 20 DB Alt Snatch (10 each) 30 T2B (15 each) 200m Run. (Together) RX= 1 x 22.5/15kg DB *Follow the leader. E.G. partner 2 cant do 15 T2B until partner 1 completes 15.
5 steps to Food Prepping
EASY MEAL PREP TIPS… Ever wonder what it would be like to open your fridge to find a full week of healthy, delicious food that’s prepped and ready to be eaten? Sure would make sticking with your diet and achieving fat loss a lot easier…
Friday
CrossFit Inventive – CrossFit Warm-up Post Thursday stretch: 60 sec couch stretch each side 60 sec lower back/hip flexor each side ——— 2 laps walking single leg deadlift 2 laps high knee running 2 laps butt kicks 2 laps side skips 1 lap single leg broad jumps 1 lap double leg broad jumps (land with […]