Team of 3 WOD
CrossFit Inventive – CrossFit Metcon (Time) Share workload throughout 100 cal Row 25 Ring Dips 75 Cal Row 50 Ring Rows 50 Cal Row 75 Syncro sit-ups 25 Cal row 100 Box step over @9kg(WB)
Friday
CrossFit Inventive – CrossFit Warm-up 10 shuttle runs 4 laps side skips 2 laps high knees 2 laps butt kicks 2 laps bear crawls 3 rounds: 5 HRPU 5 scap pulls 10 scorpions 10 hollow rocks Metcon (No Measure) Accessory: 3 sets of: Wide-Grip Pull-Ups x 6-8 reps Rest 30 seconds Banded tricep Ext x […]
Thursday Testing
CrossFit Inventive – CrossFit Warm-up Green banded shoulder mobility Couch stretch 60 E/S 30 sec spiderman lunge hold E/S 20 scorpions F/B 30 sec lower back/hipflexor 2 laps high bum bear crawl 30 banded SLDL 3 x 10 each way banded crab walk ——————- 2 laps each side Overhead DB lunge x 10m —————— Barbell: […]
Conditioning
CrossFit Inventive – Pure Conditioning Metcon (No Measure) 31 min Running clock On every 4 minutes x 6 Sets 15/10 cal bike or Row 20/15 cal 10 Deadball over shoulder @AHAP 200m run at the 25 minute mark: 6 min Amrap of: 6 x Double KBS @2×16/12kg 6 x Double KB Deadlift 50m Farmers carry […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Thoracic spine opener Frog stretch Couch stretch Weighted ankle mobility Red banded OHS 10 pass throughs20 pull-aparts 2 laps red banded walking lunges ——————- Barbell: 3 x reps of each: snatch pull power snatch OHS snatch balance snatch repeat Repeat Metcon (No Measure) Running Clock: 0:00-2:00 6 x TNG […]
Gymnastics
CrossFit Inventive – Gymnastics Warm-up Inchworms x 10 Scapular Push-Ups x 15 Glute Bridges x 10 each side 2 sec pause at top 40 calf pumps 20 hollow rocks Followed by… Double-Under Practice x 3-5 minutes *If you are solid with your dubs, then spend this time working on a gymnastics skill of your choice. […]
Tuesday Testing
CrossFit Inventive – CrossFit Warm-up Couch stretch x 60 E/S Shoulder mobility 30 banded pull aparts 20 pass throughs 30 sec spiderman lunge hold 20 scorpions 30 sec lower back/hip flexor ——————- 4 rounds: 5 KB single arm thrusters E/S 5 Kipping swings 5 HRPU 5 cal bike —————- Fran (Time) 21-15-9 Thrusters, 95# / […]
Accessory
CrossFit Inventive – Bullet Proof Warm-up 30 red banded nose bridges 20 pull-aparts 2 laps overhead banded walking lunges Running clock: 12 min EMOM: 1-20 sec Hollow rock hold/40 rest 2-20 sec L-ring hold/40 rest 3-30 sec Handstand hold/40 sec rest ———– Metcon (No Measure) For quality: 30 eccentric tempo HSPU with 3 sec decent. […]
Testing
CrossFit Inventive – CrossFit Warm-up Frog stretch Couch stretch Ankle mobility 20 scorpions front back Lower back/hip flexor 30 sec forearm crab walk SLDL ————– Barbell: Clean (Establish 1RM) Warm-up sets: Drop reset :-3-3-2-2 then focus on singles build in small incroments.
Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 300m run leg swing forward/latreral 40 calf pumps 30 sec calf stretch each side 30 sec spiderman lunge hold 3 rounds: 20 double unders 10 KBS(light) 5 push ups —————- Metcon (Time) For time: 300m runn 50 Dubz 50 KBS@24/16 50 walking lunges around gym 50 push-up 300m run […]