Partner WOD
CrossFit Inventive – CrossFit Metcon (AMRAP – Reps) Running clock Mins 0:00-10:00: Amrap (rounds) 3 DB HPC 6 DB Push-up 9 DB Deadlift @2 x 22.5/15kg (round for round) =18 reps (PR) Mins 10:00-11:00: REST Mins 11:00-16:00 (5 mins) Partner A holds DB’s while Partner B completes as many reps as possible of: T2B. Change […]
Friday
CrossFit Inventive – CrossFit Warm-up 60 sec hammy stretch on upright 30 sec lower back stretch E/S 20 x red banded pull aparts 10 pass throughs 10 OHS 3 sets: 8 KBS 4 KB-thrusters E/S 4 KB Push press E/S ———— Dumbbell Bent Over Row (4 x 15 each side @ same weight) Metcon (3 […]
Thursday
CrossFit Inventive – CrossFit Warm-up 20 scorpions front back 30 sec lower back hip flexor 30 sec quad stretch 3 sets: 30 sec box hammy stretch 15 banded lat pull downs 4 KB Single leg SLDL E/S 10 banded SLDL —————- Strength: Stiff Leg Deadlift (4 sets 8 reps 90 rest) Points of Performance -Clean […]
Conditioning
CrossFit Inventive – Pure Conditioning Metcon (No Measure) 5 rounds Round for round with partner: 21 cal row 18 Abmat sit ups 15 Double DB Push press
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up 3 x 30 sec Thoracic spine stretch 15 rest 90 sec frog stretch 30 sec spiderman lunge hold 30 sec lower back hip flexor 3 inchworm 2 push-ups 2 x 10 Each way crab walks —————- Barbell: 3 x snatch pull 3 x power snatch 3 x OHS 3 […]
Gymnastics
CrossFit Inventive – Gymnastics Warm-up Use wrist straps for this session 30 sec puppy dog pose 30 sec twisted cross E/S 20m High bum bear crawl 20m hips down bear crawl 1 lap inchworm 1 lap forward crab walk 10 scap pulls 3 controled walk walks 4 sets: 20 on 40 of L-ring hold ——————– […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Couch Stretch x 60 E/S Twisted cross 30 E/S puppy dog pose 30 sec 20 scorpions Front back Lower back hip flexor 30 E/S 30 sec glute E/S 40 calf pumps 10 HRPU 15 scap pulls ————— 3 x 4 each side DB Turkish get up ————— Metcon (6 Rounds […]
Accessory Strength
CrossFit Inventive – Bullet Proof Warm-up 3 sets: 10 nose bridges 15 tricep ext 10 Banded Chops E/S 1 wall walk 20m Overhead Double KB carry (light) ——————– Metcon (No Measure) CORE 3 sets: 10 x OH Plate sit-ups 20 x Plate Hollow fluter kicks 20 x Alt Cross body V-ups 30 sec rest Metcon […]
Monday
CrossFit Inventive – CrossFit Warm-up Frog stretch x 90 sec Couch stretch x 30 E/S Table top stretch 2 x 30 Red banded: pull aparts pass throughs OHS Banded Crab walk 3 x 10 E/W DB Overhead Carry 3 x 20m ——————— Overhead Squat (4 x 3 @same weight) Choose a safe weight that you […]
Conditioning
CrossFit Inventive – Pure Conditioning ()