Saturday
CrossFit Inventive – CrossFit Warm-up double carpark run 10 leg swings for ward lateral 5 inchworm 1 push up 40 calf pumps 3 rounds: 10 Double DB Bent over rows (slow/strict) 5 scap-pulls 5 kipping swings Partner: 3 x 6 each of: Plyometric Hamstring Ext Helen (Time) 3 Rounds for time of: 400m Run 21 […]
Friday Tetsing
CrossFit Inventive – CrossFit Warm-up Frog stretch x 2 mins couch stretch x 60 sec E/S 30 sec forearm/wrist stretch Green banded ankle mobility 3 rounds: 150m row 10 wall squats 3 inch worm 1 push-up 2 x 10 red banded crab walks ——————- Barbell Front squat progression: Front Squat (Establish 1RM) Follow warm-up reps […]
Thursday Testing
CrossFit Inventive – CrossFit Warm-up Double carpark run 1 lap triple leg ext walk 1 lap inchworm 1 lap spiderman lunge 20 scorpions front back 30 sec lower back/hip flexor 3 sets: 6 KB-single leg SLDL E/S 6 KB- single arm Bent over row each side 6 Russian KBS ———— Barbell: 10 SLDL 5 Conventional […]
Conditioning
CrossFit Inventive – Pure Conditioning Metcon (No Measure) -Get Assaulted- 12 x 10 sec max cal sprint 90 seconds rest 2 mins rest: 5 rounds: 1 min Consistent effort (M 75/70rpm L 60-65rpm) 1 min Rest Record cals each set.
Wednesday
CrossFit Inventive – Olympic Weightlifting Warm-up (No Measure) Green banded shoulder mobility T-spine stretch 1 x 90 sec Table top stretch 30 sec frog stretch x 90 sec Couch stretch x 30 sec each leg 60 sec static squat hold —————– Barbell: x 2 sets 3 x Snatch pull 3 x power snatch 3 x […]
Testing Wednesday
CrossFit Inventive – Gymnastics Warm-up (No Measure) Green banded mobility 60 sec T-spine stretch on wallball 30 banded lat pull-downs 30 banded tricep extensions 3 rounds: 150m row 5 scap-pulls 5 tempo Push-ups (slow down/fast up) 5 ring rows (slow strict) 10 Air squats ————– Max Strict Pull-ups (1 attempt only) Max effort Strict push-ups […]
Testing
CrossFit Inventive – CrossFit Warm-up 60 sec couch stretch E/S Banded shoulder mobility 10 leg swings F/L high bum bear crawl x 20m 1 lap spiderman lunge 20 scorpions Front/Back 20 sec lower back hip flexor ————– Barbell: twice through: 3 SLDL 3 Bent over row 3 Power clean 3 strict press 3 push jerk […]
Accessory
CrossFit Inventive – Bullet Proof Warm-up 30 red banded lat pull-downs 30 Red banded Tricep Ext 30 Green banded SLDL 30 red banded nose bridges Dumbbell Flat Bench Press (Unilateral 3 x 8 each side) Bent Over Row (3 x 8 with 2 sec pause ) Metcon (Weight) 2 Way Dumbbell : Side raise x […]
Testing 1RM back Squat
CrossFit Inventive – CrossFit Warm-up Frog stretch x 2 mins couch stretch x 60 sec E/S Green banded ankle mobility 3 rounds: 200m row 10 wall squats 3 inch worm 1 push-up 2 x 10 red banded crab walks ——————- Barbell back squat progression: Back Squat (Establish 1RM) Follow warm-up reps as follows: 5 reps […]
Conditioning
CrossFit Inventive – Pure Conditioning Metcon (5 Rounds for time) On every 5 minutes complete: x 5 sets 21/18 Cal Row/Ski/Bike 15 Burpee box jumps overs @24/20 9 Dumbbell HPC @2×22.5/15kg