Friday
CrossFit Inventive – CrossFit Hang Power Clean (5 reps On every 2 mins x 10 sets (20 mins)) Build weight over the cause of 10 sets. Record heavies successful set. 30 second max effort Ski-erg (Distance) This is 1 all out max effort. Metcon (No Measure) Core work: 5 rounds 20 plate twist @10/5kg 10 […]
Thursday
CrossFit Inventive – CrossFit Warm-up 3 x 30 sec box hamstring stretch 15 sec rest 60 sec couch stretch each side 30 green banded SLDL + 5 inchworm 1 push up 20 scorpions front back 30 sec glute stretch each side ————- 3 sets: 5 kipping swings 5 strict hanging knee raises ———— Strength: Deadlift […]
Conditioning
CrossFit Inventive – Pure Conditioning Metcon (AMRAP – Reps) 90 seconds On/90 sec Off x 10 sets: 200m run remaining time max burpee box jump overs@24/20
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Metcon (No Measure) 5 sets of the following: 2 x Muscle snatch 2 x snatch balance 1 x High hang snatch set 1 @20/15kg set 2 @30/20 set 3 @35/25 set 4 @40/30 set 5 @45/32.5 Snatch (EMOM % work. Full snatch. ) Perform EMOM as follows: Min 0-1, 3 […]
Gymnastics
CrossFit Inventive – Gymnastics Warm-up Wallball thoracic spine stretch 3 x 30 sec 2 sets: Banded lat pull down x 10 Banded tricep ext x 10 Head but push ups x 10 then: 10 banded pull aparts 5 sec pause @ sternum 10 banded pass throughs Then: 1 set) of: Interval 1 – Ring Hang […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Couch stretch x 60 sec each leg Frog stretch x 2 mins Twisted cross 30 sec each side Puppy dog pose 60 sec ———- 3 sets: 3 inchworm 1 push-up 6 air squats 6 reverse stepping alt lunges 10 hollow rocks ———- Back Squat (4 sets 5 reps 90 sec […]
Accessory Strength
CrossFit Inventive – Bullet Proof Warm-up 2 sets: Red Banded: 10 x strict press each side 20 x seated rows 10 x Single arm lat-pulldown E/S 10 GHD Back ext Metcon (No Measure) Shoulder stability/strength 4 x 20m single arm front rack + overhead KB-carries Metcon (AMRAP – Reps) 30 x Under hand strict pull-ups […]
Monday
CrossFit Inventive – CrossFit Full Scheduel is back this week! Warm-up (No Measure) Twisted Cross 30 sec E/S Puppy dog 60 sec Couch stretch 60 E/S Spiderman lunge hold 30 E/S Glute 30 E/S Lower back hipflexor 30 E/S —————– Red banded: Pull aparts x 20 Pass throughs x 20 Presses x 10 E/S —————– […]
Conditioning
CrossFit Inventive – Pure Conditioning Metcon (Calories) ALT between rounds- Assault Bike & Rower: 20 sec for max Cals/2:40 rest 6 rounds of each. R1.0:00 R2.3:00 R3.6:00 R4.9:00 R5.12:00 R6.15:00 R7.18:00 R8.21:00 R9.24:00 R10.27:00 R11.30:00 R12.33:00 Score total cals
Friday Open announcement Day 19.5
CrossFit Inventive – CrossFit Warm-up (No Measure) With a partner: 3 rounds: R1) 100 run around cone, make sure to go around the 3rd drain. NOT ON IT. Partner 2 hold plank P1 runs then reverse R 2) Partner 1 runs while partner 2 does a static squat hold, reverse. R 3) Partnre 1 runs […]