Partner WOD
CrossFit Inventive – CrossFit Metcon (No Measure) Part A “Hang-In-There” 20 MIN EMOM: 5 barbell thrusters + 5 LBBYou each have one minute to finish the reps. Whatever time is left in the minute is rest time. While Partner A completes the reps, Partner B is hanging from a pull-up bar. Switch every minute. Metcon […]
Friday
CrossFit Inventive – CrossFit Warm-up 10 leg swings F/L 1 lap spiderman lunge 2 laps bear crawls 40 calf pumps 20 scorpions F/B 30 sec Lower back hipflexor E/S 30 green banded SLDL Then: 3 rounds: 2 wall walks 3 inchworm 1 push-push-up 3rd drain run ————— Set-up for WOD: Metcon (Time) 5 Rounds for […]
Anzac Day WOD
CrossFit Inventive – CrossFit Metcon (Time) 30 year old LCPL Edwards was serving with the Sydney-based 2nd Commando Regiment when he was killed in an operational training accident at Cultana Range, South Australia on 20 October 2009. With Partner complete 20 Rounds for Time: 5 Bar Muscle Ups/C2B 10 Med Ball Slams/Wallball 15 Burpees 20 […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Snatch Balance (4 sets 2 reps) Build and complete 4 sets of 2 reps at the same weight. 12 mins only on this. Don’t go to heavy, move fast under the bar. Snatch (Build to heavy single in 12 mins ) Then: Snatch (3 x TNG @70% of above heaviest […]
Gymnastics
CrossFit Inventive – Gymnastics Warm-up 3 sets: 10 Nose bridges 20 Push-up hold shoulder taps 10m High bum Bear crawls 1 x wall walk ———— On every 30 sec: x 5 sets 1- Ring hanging hollow hold 15 sec 2- Alt plank to push-up presses x 8 Metcon (No Measure) Every 30 seconds, for 3 […]
Tuesday
CrossFit Inventive – CrossFit Strict Press (5-4-3/5-4-3) Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension. Metcon (AMRAP – Rounds and Reps) For time: 7 rounds: 4 strict pull-ups 8 Alt DB hang clean Press@1×22.5/15kg 12 Abmat Sit-ups
Accessory
CrossFit Inventive – Bullet Proof Warm-up (No Measure) 3 rounds: (Increase intensity each round) 30 sec static wall squat 20m Overhead plate walking lunge 5kg 10m single legged broad jumps 10m broad jumps —- Max Height Box Jump (Distance) Max Height Box Jump10 mins to establish. Take 3 attempts at each height building up so […]
Monday team of 3 WOD
CrossFit Inventive – CrossFit : Metcon (AMRAP – Reps) Teams of 3 Complete 1 minute of each exercise each for max reps. 1 min Row (cals) 1 min Burpee Over Rower x 2 sets each (0:00-12:00) 1 min Assault bike 1 min Alt lunges x 2 sets each (12:00-24:00) 1 min Double unders 1 min […]
SATURDAY PARTNER WOD
CrossFit Inventive – CrossFit Warm-up (No Measure) 60 sec plank hold 60 sec static wall squat 5 inchworm 1 push-up 20 scorpions F/B 30 sec lower back/hipflexor stretch 30 sec glute stretch 30 green banded SLDL barbell warm-up: 5 x deadlifts 5 x front squats 5 x thrusters Metcon (AMRAP – Rounds and Reps) 28 […]
Friday Partner WOD
CrossFit Inventive – CrossFit Metcon (Time) PARTNER WOD/SHARE WORKLOAD EVENLY PHASE 1. 1300m Row/Ski 0r 70 Cal assault bike PHASE 2. 60 Pull-ups 300m run (together) PHASE 3. 60 Deadball over shoulder @AHAP 300m run (together) PHASE 4. 60 Weighted push-ups @10/5kg 300m run (together) PHASE 5. 60 KBS@24/16kg 300m run (together) PHASE 6. 60 […]