Thursday
CrossFit Inventive – CrossFit Warm-up Double carpark run 10 leg swings F/L 10 walking SLDL 10 Wall squats 20 scorpions F/B 30 sec Lower back Hip Flexor E/S 30 Green banded SLDL —————— Strength: Deadlift (5 sets 3 reps @85% ) Build up to 85% of your 1 rep max and complete 5 x 3 […]
Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 3 rounds: 3 drain run 5 push ups 5 air squats 3 inchworms 10 hollow rocks Metcon (No Measure) In teams of 3: Relay through: 33-27-21-15-9 Cal Bike Cal Row KB-SDHP @24/16kg HRPU *Send fastest person out. You can not over take your team member. Each team member must […]
GYMNASTICS
CrossFit Inventive – Gymnastics Warm-up Hanging thoracic spine opener 3 x 20/0n 30 off High Bottom HS Walk x 2 One set of: Head-Butt Push-Ups x 30 reps Ring Hang Warm-Up x 30 seconds Scap Pull-Ups on Rings x 15 reps (slow and controlled) —————— Metcon (No Measure) Ring Holds at Sternum: 20 on/30 Off […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Barbbell: 3 x clean pulls 3 x power clean 3 x front squat 3 x squat clean 3 x push jerk 3 x split jerk 1 x Clean Pull + 1 x Full Clean + 1 x Squat Clean + 1 x Full Clean + 1 x Jerk (On […]
Tuesday
CrossFit Inventive – CrossFit Warm-up 3 rounds: 200m row (mod pace) 3rd drain run 60 sec couch stretch E/S 60 sec Ankle mobility E/S 2 min frog stretch E/S ———— 3 sets: 6 Goblet squats 6 Alt reverse KB lunges 3 Inchworms 10 scorpions ——— Strength: Back Squat (5 x 3 @85%) Build up to […]
Accessory Strength
CrossFit Inventive – Bullet Proof Warm-up 3 sets: Overhead dumbbell carry/front rack carry 3 sets: 5 single arm ring rows 5 HRPU 10 red banded pull aparts 10 GHD Back ext ————– Metcon (No Measure) UNIlLATERAL DUBBELL SUPER SETS: 10 x Fat bench x E/S 10 x Bent over row E/S 10 x Shoulder press […]
Monday
CrossFit Inventive – CrossFit Warm-up (No Measure) 2 x 30 sec thoracic spine opener 30 red banded lat pulls 30 red banded tricep ext 2 x10 each side green banded stiff legged leg pulls 20 green banded SLDL 15 scap pulls in minimal breaks 15 kipping swings 3 x 5 Then: 10 single hip to […]
conditioning
CrossFit Inventive – Pure Conditioning Metcon (No Measure) Partner WOD: For 30 mins: R1. 500m Row 30 Dubz 10 DB Devils press R 2. 400m Row 35 Dubz 10 Devils press R3. 300m Row 40 Dubz 10 Devils press R4. 200m Row 45 Duz 10 Devils press 100m Row 50 Dubz 10 Devils press Re […]
Saturday Partner WOD
CrossFit Inventive – CrossFit Metcon (Time) For time: 30-20-10 KBS @24/16kg Abmat sit-ups 30-20-10 Wallball @9/6kg Push-ups 30-20-10 Burpee 2 plate pill-ups (Ring rows) 30-20-10 KB-Goblet squat KB-Alt Lunges (@24/16kg) No Cap
Friday
CrossFit Inventive – CrossFit Warm-up 20 banded pull aparts 20 banded pass throughs 10 banded OHS 30 sec spiderman lunge hold with rotation 5 inchworm 1 push-up 30 sec glute stretch 30 sec lower back/hipflexor E/S ———————– Metcon (AMRAP – Reps) Super set 4 sets of: 10 DB Bench Press into max rep strict underhand […]