4 Recipes Ideas To Keep You On The Right Track!
We all know a clean diet is a must when wanting to get in shape, not only is exercise important to reach your goals, but also what you eat matters. It’s not about forbidding yourself from eating certain types of food, it’s about listening to your body and being a little creative when it comes […]
Friday
CrossFit Inventive – CrossFit Warm-up Cycle through: 10 cal ski 1 lap inchworm 10 cal ski 1 lap spiderman lunge 20 hollow rocks 10 cal ski 10 wall squats ———————— Metcon (AMRAP – Reps) For Max Reps Each Set: x 5 sets 1 min max rep Wallball @9/6kg 1 min max rep Abmat sit ups […]
Thursday
CrossFit Inventive – CrossFit Warm-up 20 scorpions F/B 30 sec lower back/hip flexor 30 sec of each side/front/side plank Once through: *Station 1 – Banded SLDL x 30 *Station 2 – Banded Crab walk x 40 steps *Station 3 – Single-Leg Glute Bridge Hold x 15 each side *Station 4 – 60 sec row Stiff […]
Conditioning
CrossFit Inventive – Pure Conditioning Metcon (No Measure) Every 2 mins x 10 rounds: 1- 12 Burpee + 200m run 2- 12 KBS + 300/200m Row ( 5 sets of each)
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up 60 sec Thoracic spine stretch 90 sec frog stretch 60 sec ankle mobility PVC pipe: 20 pass throughs 10 pass arounds 10 OHS 10 pass throughs ————— Barbell 3 snatch pull 3 power snatch 3 3 OHS 3 snatch balance 3 hang snatch 3 full snatch ————- Snatch Balance […]
Gymnastics
CrossFit Inventive – Gymnastics Warm-up Twisted cross 30 each side 60 sec puppy dog pose 60 sec Seated Hamstring stretch 30 sec glute stretch each side 15 scap pulls 30 banded nose bridges 30 banded tricep ext 30 Banded lat pulldowns —————- Weighted Pull-ups (10 sets of 3 reps 60 rest) Aim to increase weight […]
Tuesday
CrossFit Inventive – CrossFit Front Squat (4/3/2-4/3/2-4/3/2) Working sets: EG: 4 @90kg 3 @95kg 2 @100kg 4 @95kg 3 @100kg 2 @105kg 4 @100kg 3 @105kg 2 @110kg Metcon (AMRAP – Rounds and Reps) 7 min amrap: 6 Hang squat clean @60/40kg 9 HRPU 12 Air squats
Accessory
CrossFit Inventive – Bullet Proof Warm-up 20 red banded pass throughs into 3 rounds: 15 Banded pull aparts 5 Dive Bomber push ups Then: 50 hollow rocks Then 20 Plyo spiderman lunges Metcon (Weight) 10-8-6-4-2 Increasing weight bench press 10 x Dumbbell bent over row in-between each set @same weight. Metcon (No Measure) Kneeling hammer […]
Monday
CrossFit Inventive – CrossFit Warm-up Push Jerk (3-3-3-3-3-3-3) Work to a heavy but safe triple push jerk over 7 sets. Metcon (3 Rounds for time) 3 Sets: 20/15 Cal Assault Bike 20 Alt Hang clean press @22.5/15kg 55 Double unders *Aim to rest 3 mins between sets depending on group sizes.
Conditioning
CrossFit Inventive – Pure Conditioning Metcon (Time) For time with a partner complete: 200 Cal Row 200 cal Assault bike 200 cal Ski erg **Share workload evenly or stitch up your partner and make them do more. **Can be done in any order.