Thursday
CrossFit Inventive – CrossFit Deadlift (4 x 4 @80% 1RM 90 rest) Build to 80% of your 1RM and complete 4 sets 4 reps @80% of your 1 rep max (1RM) Metcon (AMRAP – Reps) -Judge your partner- 7 minute AMRAP: INCREASING REPS UP BY 2’S OF: Burpee Box Jumps Wallball shots @9/6kg 2’s=4 4’s=12 […]
Conditioning
CrossFit Inventive – Pure Conditioning Metcon (5 Rounds for calories) 5 x 4 minute amraps: In 4 mins complete: 500/350m Row, in remaining time complete max cal assault bike. Rest 4 mins
Gymnastics
CrossFit Inventive – Gymnastics Warm-up 10 forward arm rotations 10 backwards arm rotations 20 wrist rotations each way Twisted cross 30 sec E/S 10 scap push ups 10 strict push ups down slow/up fast Then: 30 sec of wall facing shoulder shrugs 60 sec rest 30 sec of Handstand kick-up to shoulder shrugs ————- Metcon […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Clean Pull (3 x 3 @AHAP) @100% of your 1RM Clean 1 Clean + 1 Hang Clean + 1 Hang from below knees + 1 clean (On every 90 seconds x 6 sets. ) Build to heavy but safe single. Clean (Move fast & efficiently with minimal rest. ) 10@60/40, […]
Tuesday
CrossFit Inventive – CrossFit 2 x Push Jerk + 1 x Split Jerk (0n every 90 sec x 6 sets) Build over the course of the 6 sets. Metcon (AMRAP – Rounds and Reps) 12 minute amrap: 45 Double unders 20 Alt DB Snatch @22.5/15 10 T2B
Accessory Strength
CrossFit Inventive – Bullet Proof Warm-up Green banded ankle mobility 30 banded Lat pull downs 30 banded Tricep EXt 30 Knee tucks 30 single leg box squats 15 E/S Metcon (No Measure) 3 x 10: Alternating grip Rope pull-ups Metcon (AMRAP – Reps) 1 set: 20 alt Ground up support pistol squats 2 mins rest […]
Monday
CrossFit Inventive – CrossFit Warm-up 60 sec couch stretch Green banded ankle mobility 3 sets: 10 air squats 8 KBS 3 inchworm 1 push-up Then: 2 rounds: 30 sec plank 10 hollow rock ———- Strength: Back Squat (4 Sets 4 Reps @80% 90 sec rest) Build up to 80% of your 1RM and complete 4 […]
Conditiong
CrossFit Inventive – Pure Conditioning Warm-up (No Measure) 2 x car park runs 30 banded SLDL 30 Box step ups (Alternating) 20 inch Metcon (AMRAP – Rounds and Reps) Teams of 3: 250/200m Row 15/10 Bike 200m run Relay style.* Don’t go until the person in front has completed the assault bike. *Score your own […]
Saturday partner WOD
CrossFit Inventive – CrossFit Metcon (AMRAP – Rounds and Reps) In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of: 12 Cal of Row or 9 Cal Assault Bike 12 Wallball @9/6kg 10 HRPU 8 Deadball over shoulder @AHAP
Gymnastics
CrossFit Inventive – Gymnastics Warm-up Thoracic spine stretch Couch stertch 60 E/S (1 set) of: Interval 1 – Kettlebell Ankle Pulse x 10 reps (right leg) Interval 2 – Kettlebell Ankle Pulse x 10 reps (left leg) Metcon (No Measure) Pistols squat progressions: Every 20 seconds, for 2 minutes (3 sets) of: Interval 1 – […]