Partner WOD
CrossFit Inventive – CrossFit Metcon (Time) 6 Rounds For Time: 200m Farmers carry 2 x KB/DB @AHAP 40 wallball @9/6kg 200m Run (Together) 40 HRPU
Friday
CrossFit Inventive – CrossFit Warm-up 20 pull aparts 10 pass throughs 30 Banded tricep ext 30 Banded Lat pulldowns 2 x 10m High bum bear crawls 20 scorpions front 30 sec lower back hipflexor each side Two sets of: 30 Second Side Plank (left) 30 Second Scapular Push-Ups 30 Second Side Plank (right) 30 Second […]
Conditioning
CrossFit Inventive – Pure Conditioning Metcon (5 Rounds for time) 5 rounds, each for time of: Row 250/200 meters 10 Burpee Box jumps @ 24″/20″ Run 200 meters – Rest 2 minutes
Thursday
CrossFit Inventive – CrossFit Deadlift (4 x 4 Deficit @75%) Build to 75% of your 1RM & complete 4 sets of 4 reps @75% of your 1RM. Stand on 1 x 20kg plate. DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Frog stretch couch stretch ankle mobility shoulder mobility wrist mobility ————- Barbell x 3 reps Clean Pull Power clean Hang power clean front squat squat clean ————- Clean (2 drop reset reps x 8 on e min) Squat Clean (2 drop reset reps on every min x8 ) Start […]
Gymnastics
CrossFit Inventive – Gymnastics Warm-up 30 banded pull-aparts 10 pass throughs 15 Ring scap pulls 1 lap spiderman lunge rotation 20m High bum Bear crawl —————————— Metcon (No Measure) Every minute, on the minute, for 4 minutes (2 sets) of: Interval 1 – Supine Banded Lat Pull-Down x 10 reps @ 2030 Interval 2 – […]
Tuesday
CrossFit Inventive – CrossFit Warm-up 60 sec frog stretch 60 sec couch stretch 60 sec ankle mobility (Green band) Cycle through sets: 10 Cal bike 15 Glute bridges each side 2 x 10 E/W Banded crab walk ———————– Strength: Back Squat (On every 90 sec 3 reps/3 sec pause in (BP) @70%) Build to 70% […]
Accessory
CrossFit Inventive – Bullet Proof Warm-up 15 internal/external rotations 30 nosed bridges 10 pass throughs 10 press each side Core: Rotate none stop for 4 cycles of each: (2 mins) hollow hold superman hold Metcon (No Measure) 3 Sets: Seated Arnold Press into Max rep DB Flat Bench press 2 mins rest. Metcon (No Measure) […]
Monday
CrossFit Inventive – CrossFit Metcon (AMRAP – Rounds and Reps) Hero WOD “JENKINS” 40 min amrap: 400m (with a Partner) 50 Burpees 400 meter Run 50 Kettlebell Swings (24/16 kg) 400 meter Run 50 Pull-Ups 400 meter Run 50 Push-Ups 400 meter Run Split work between partners as needed. Run together.
PARTNER WOD
CrossFit Inventive – CrossFit Metcon (Time) Running Clock: 84-60-36 DB Alt Snatch@22.5/15kg Strict Push up 42-30-18 Burpee Over DB DB ALT Lunges 21-15-9 Strict Pull-ups DB ALT Power clean 15-9-3 DB Squat HSPU