Saturday Team WOD
CrossFit Inventive – CrossFit Metcon (AMRAP – Rounds) 30 Minute amrap: 2 rope climbs 10 Deadball over shoulder 15 Box jump overs@20 inch *Each team member hits the clicker after they complete a full round. Score total completed round for each team.
Friday
CrossFit Inventive – CrossFit Metcon (No Measure) ACCESSORY STRENGTH: 4 X 10 BARBELL BENCH SUPER SET WITH: 4 X 10 DUMBBELL BENT OVER ROWS. Metcon (Time) For time: 24-21-18-15-12-9-6-3 KBS @24/16KG PUSH-UP ABMAT SIT-UPS
Thursday
CrossFit Inventive – CrossFit Warm-up Cycle through 3 sets of: 150m row 3 inchworm 2 push-ups 10 Scorpions 10 Calf pumps 10 Nose bridges ———– 30 Bnaned SLDL Banded crab walks Deadlift (8-8-8-8-8-8-8-8) From an empty bar build to a heavy set of 8 reps using 8 sets total. Record heaviest set of 8. make […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Metcon (Time) Teams of 3 10,000m ski erg On every 3 mins all team member stop and do 10 burpees until 10k is complete. Start 0:00 with 10 burpees. 45 minute cap
Gymnastics
CrossFit Inventive – Gymnastics Warm-up 30 red banded nosed bridges 10 pass throughs 10 banded press each side running clock: 30 x hand plank shoulder taps 10 x scap push-ups 20 x hollow rocks 60 sec superman hold —————- Metcon (No Measure) Every 30 seconds, for 3 minutes (2 sets) of: Interval 1 – Scap […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up (No Measure) Couch stretch 60 sec frog stretch 60 sec ankle mobility 30 E/S Green banded shoulder mobility 30 sec forearm stretch ————— Barbell: Clean pull x 3 power clean x 3 hang power clean x 3 front squat x 3 squat clean x 3 push press x 3 […]
Tuesday
CrossFit Inventive – CrossFit Back Squat (4 x 4 Tempo @30X0) build to 75 % of your 1RM and complete 4 sets of 4 reps with the above temp. Take 90 rest between each working set. Metcon (AMRAP – Reps) 8 minute amrap increasing reps: 1 x Squat clean@80/50kg 2 x LBB 3 x T2B […]
Accessory
CrossFit Inventive – Bullet Proof Warm-up Unilateral Kettlebell: 6 Squats 6 SL-SLDL 6 Push press 6 Reverse lunges 6 Bent over row (repeat) 3 x 10 wheelbarrow walks Metcon (No Measure) Plyometric box jumps @ 3 x different heights x 6 sets Metcon (No Measure) 4 sets: 1- Sled Push/Pull @AHAP x 4 Into: 2- […]
Conditioning
CrossFit Inventive – Pure Conditioning Metcon (No Measure) Every 90 seconds, for 30 minutes (4 sets) of: Station 1 – 15/10 Cal Assault Bike Station 2 – 15 Burpees Station 3 – 250/200m Row Station 4 – 20 WallBall Station 5 – 200m Run
Monday
CrossFit Inventive – CrossFit Warm-up 2 x 30 sec T-spine stretch on wallball/15 rest 30 sec twisted cross each side 30 sec puppy dog pose 10 leg swings F/L 30 sec static squat hold Push knees out 30 red banded pull aparts 10 pass throughs 2 x laps of Overhead banded walking lunges 10 HRPU […]