Thursday
CrossFit Inventive – CrossFit Warm-up 3 x 30 sec box hamstring stretch 15 sec rest 60 sec couch stretch each side 20 scorpions front/back 30 sec lower back/hipflexor each side 3 rounds: 8 KBS 6 single leg SLDL each side 5 kipping swings ———– Strength: Deadlift (5 sets 2 reps @90% 1RM) Build up to […]
CONDITIONING
CrossFit Inventive – Pure Conditioning Metcon (No Measure) 30 MINUTE EMOM: (6 sets) 1- 13/10 CAL SKI 2- 13/10 CAL ROW 3- 20 plate twist + 20 elbow knee cycles 4- 200m run 5-13/7 cal bike
GYMNASTICS
CrossFit Inventive – Gymnastics Warm-up (No Measure) 10 FORWAD ARM ROTATIONS 10 BACKWARD ARM ROTATIONS 10 WRIST ROTATIONS E/W 30 SEC TWISTED CROSS 30 SECF PUPPY DOG POSE 10 SCAP PUSH UPS 20 HEAD-BUTT PUSH-UPS Metcon (No Measure) Every 30 seconds, for 6 minutes (3 sets) of: Interval 1 – Hand Plank Shoulder Taps x […]
Olympic lifting
CrossFit Inventive – Olympic Weightlifting Warm-up 90 sec frog stretch 30 sec couch stretch 30 sec lower back/hip flexor 20 scorpions 30 sec twisted cross Barbell: 5 push press 5 front squat 5 squat clean 5 split stance strict press 5 split jerks 3 clean & Jerks ————— Clean and Jerk (Percentage work) In 15 […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Frog stretch x 2 mins Couch stretch x 60 sec E/S 60 sec Ankle mobility red bannded pull-aparts x 30 10 OHS red band 2 laps red banded walking lunges —————— Strength: Back Squat (6 sets 2 reps @90% 1RM) Build up and complete 6 sets 2 reps @90% of […]
Accessory strength
CrossFit Inventive – Bullet Proof Warm-up 30 red banded lat pull-downs 30 red banded tricep extensions 30 pull aparts 3 rounds: 5 narrow grip push ups 5 hands beside chest push ups 5 wide grip push-ups Then: 5 sets- 5 min running clock: 20 sec L-hang 40 sec rest Metcon (Weight) 4 sets 8 reps: […]
Monday
CrossFit Inventive – CrossFit Warm-up Thoracic spine stretch Twisted Cross 30 sec E/S Puppy dog pose 60 sec Frog stretch 60 sec straddle stretch —————– Barbell progressions: Isabel (Time) For Time: 30 Snatches, 135# / 95#25 Minute Running Clock: Mins 0:00-8:00 Hang Snatch (Establish a triple hange snatch) Mins 8:00-16:00 (8 mins) ——————— Mins 16:00-18:00 […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Metcon (No Measure) With a Partner complete each: 4 Rounds: 200m Row + 20 DU’s 3 Rounds 400m Row + 40 DU’s 2 Rounds 600m Row + 60 DU’s 1 Round: 800m Row + 80 DU’s
Saturday Partner WOD
CrossFit Inventive – CrossFit Metcon (Time) For time: Share work load evenly with partner: 50 x Deadlifts @60/40kg 50 x K2E 50 x Lateral bar burpees 50 x Front squats @60/40kg 100 x HRPU 50 x Lateral bar burpees 50 x S2O @60/40kg 50 x K2E 50 x Deadlift @60/40kg 30 minute cap
Friday
CrossFit Inventive – CrossFit Warm-up 30 red banded pull aparts 10 ring rows 10 HRPU@slow down/fast up 40 calf pumps Then rounds: 30 sec plank hold 30 rest 30 sec hollow rock hold ————— STRENGTH: Bench Press (12-10-8-6-4-2) Build up until you find a heavy 12 reps, then make increases in weight for reps 10 […]