Thursday
CrossFit Inventive – CrossFit Warm-up Warm-Up. 2 laps banded forward walking 2 laps Banded crab walk 30 Green banded SLDL into 30 sec wall squat Followed by… Two Sets: Row 200m or Bike 10 cals Scapular Pull-Ups x 10 Kipping swings x 10 Bulgarian split lunge x 10 E/L Straight-Leg Sit-Ups x 10 Double leg […]
Conditioning
CrossFit Inventive – Pure Conditioning Metcon (No Measure) On every 5 min for 5 sets: 300m row 200m Ski 15/10 Cal Assault bike
Gymnastics
CrossFit Inventive – Gymnastics Warm-up Green banded Shoulder Mobility 2 x laps high bum Bear crawl 1 x lap inchworm 40 x calf pumps 40 x alt hand plank shoulder taps (not fast) 10 x leg swings E/W 3 x 20m Overhead DB Carry(increase weight each set) 3 x Wall walks for quality. Aim for […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up 60 seconds on row/bike ski 60 sec frog stretch 30 sec couch stretch 60 sec partner pec/shoulder stretch 30 sec table top stretch 40 alt shoulder taps 3 x sets: 10 plyo spiderman lunges 3 inchworm no push-up 10 banded press 1 x Snatch Pull + 1 x Power […]
Tuesday
CrossFit Inventive – CrossFit Warm-up (No Measure) Loosen the legs: 60 sec couch stretch E/S 30 sec Glute stretch E/S 30 sec Lower back/hip flexor E/S Working top to bottom, cycle through 3 sets: 10/6 cal assault bike 20 Red banded pull-aparts 10 Red banded pass throughs 5 scap pulls 5 kipping knee raises. 10 […]
Accessory Strength
CrossFit Inventive – Bullet Proof Warm-up 3 Sets: 150m row 5 burpees no jump 6 Alt Reverse lunges 6 KB/DB strict press E/S 6 Ring rows 20 banded tricep Ext —————— Metcon (No Measure) Super set. For quality complete: 10-8-6-4-2 reps of: DB floor press DB Bent over row *Using two DB’s *Use same weight […]
Monday
CrossFit Inventive – CrossFit Warm-up (No Measure) Frog stretch x 90 sec Couch stretch x 30 sec 30 sec Glute stretch each side Green banded ankle mobility each side 3 x 10 banded crab walks 30 x Green banded SLdL 20 x Double leg glute bridges 20 x scorpions front 30 sec lower back/hip flexor […]
Conditioning
CrossFit Inventive – Pure Conditioning Metcon (No Measure) On Evert 5 mins for 6 sets: 40m Bear crawl 20 strict push-ups 40m Bear crawl 10 Burpees *Coach place cones 10m apart. Athletes make sure to do a true 40m bear crawl each time. **Enjoy the burn, see ya’s tomorrow!
Saturday Partner WOD
CrossFit Inventive – CrossFit Warm-up Metcon (Time) “DO THE BURPEES” For time: 80 Hang Power Clean @50/35 80 Front Squat @50/35 80 Push Press @50/35 80 Front Rack Lunges @50/35 80 Deadlifts @50/35 Both partners use one barbell. Each break both partners have to do 5 burpees each. (P1 does 5 then P2 does 5)
HOW TO EAT LESS SUGAR…
If you want to quickly pack on a few kilos then eat lots of refined sugar. Oh, wait, why would you want to do that? Let’s eat less sugar, instead, and watch the kilos effortlessly slide off…