Saturday Partner WOD
CrossFit Inventive – CrossFit Metcon (Time) For time: 100 Alt DB snatches 100 T2B 150 HRPU 150 Abmat sit-ups *Partner 1 begins by running 200m while Partner 2 begins the Dumbbell Snatches. Keep switching until all exercises are complete.
Friday
CrossFit Inventive – CrossFit Warm-up 60 sec lower back stretch E/S 60 sec assault bike 60 sec row 60 sec push-up plank hold 60 sec wall squats 3 rounds 10 ring rows 20 red banded tricep ext 6 plyo spiderman lunges 10 scorpions front/back —————— Metcon (No Measure) EMOM x 4 cycles: 12 mins 1- […]
Thursday
CrossFit Inventive – CrossFit Warm-up 10 leg swings F/L 1 lap inchworm 1 lap high bum bear crawl 1 lap triple leg ext walk 20 scorpions F/B 30 sec lower back/hip flexor 30 Banded SLDL 2 x 10 red banded press each side —————- Deadlift (5 reps on every 90 sec x 6 sets @75% […]
Conditioning
CrossFit Inventive – Pure Conditioning Metcon (No Measure) 3 rounds for time: 20/14 cal assault bike 10 Double 40m DB Front Rack carries @2×22.5/15kg Rest 3 mins then: 55 abmat sit-ups 55 cal row 55 Overhead plate sit-ups Rest 3 mins then: Even teams 200 Cal Row
Gymnastics
CrossFit Inventive – Gymnastics Warm-up One set of: Couch stretch Glute stretch Lower back/hipflexor Kettlebell Ankle Pulses x 20 reps (each leg) 2 x 10 E/W crab walk 20m triple leg ext walk 10 air squats 10 scap pulls 3 x 20 sec L-ring holds ————- Ring pistol squats 3 x 5 each side Metcon […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Clean Pull (4 x 2 @100% of 1RM Power Clean) 1 x Hang Power Clean 1 x Power Clean (On E2 Mins x 8 sets) Increasing weight Clean (5 Minute AMRAP @80% 1RM)
Tuesday
CrossFit Inventive – CrossFit Warm-up (No Measure) 30 banded pull-aparts 10 red banded pass throughs 10 Hrpu slow/fast 40 claf pumps 30 sec calf stretch E/S 2 laps high hip bear crawl 3 x 20m Over head DB carry 3 x 20 on 20 off of each: handstand hols hanging knee raise. Metcon (No Measure) […]
Bullet Proof
CrossFit Inventive – Bullet Proof Warm-up Med ball warm-up: 3 rounds: 8 Med ball Good Mornings 5 Shoulder med ball reverse lunge each side 5 Shoulder med ball squats each side 5 single arm med ball push-ups each side —————– 3 x 10 L-knee tucks (boxes) Dumbbell Flat Bench Press (Alt 4 x 20 @AHAP […]
Monday
CrossFit Inventive – CrossFit Warm-up Group: 20 scorpions front back 30 sec lower back/hipflexor Cycle through: 2 x 10 – Crab walk each way 30 x nose bridges 5 x inchworm 1 push up 10m squat walk + 10m high hip bear crawl 15 scap pulls ————————- Metcon (AMRAP – Reps) Complete as many reps […]
conditioning
CrossFit Inventive – Pure Conditioning Metcon (Time) For Time: 1km run Then 5 Rounds: 26 Plate G2O @15/10kg 18 Wallball cleans @9/6kg 8 Box jumps @30/24inch