Thursday
CrossFit Inventive – CrossFit Warm-up 60 sec partner forward fold stretch each 60 sec Partner Pec/shoulder stretch each With partner: 3 sets: 10 baded lat pull-downs (red/purple) 6 HRPU @slow down/fast up 40 calf pumps on your own 30 sec calf stretch each leg Dumbbell Hammer Curl Press (4 sets 8 reps slow strict) Complete […]
Conditioning
CrossFit Inventive – Pure Conditioning Metcon (No Measure) It’s a surprise workout: See you at 530pm if your game!
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up green banded: ankle mobility shoulder mobility frog stretch couch stretch ———— Barbell: 2 sets: 3 SLDL 3 clean pulls 3 power clean 3 front squats 3 squat cleans 3 push press 3 push jerk 3 split jerk ———– Metcon (Weight) mins 0-1:30,1:30-3:00, 3:00-4:30 (3sets): 3 x Power clean + […]
Gymnastics
CrossFit Inventive – Gymnastics Warm-up Thoracic medball stretch twisted cross ——– Red bnaded: pass thoughs pull-aparts neck trap stretch ———- Banded-Assisted Cross-Pull Scap Retraction 15 reps each arm ———- 3 x 5 ring scap pulls ———- 4 x 10 sec false grip hanging holds ———- Metcon (No Measure) Core: Every 30 seconds, for 2 minutes […]
Tuesday
CrossFit Inventive – CrossFit Warm-up 60 sec couch stretch each side 3 x 30 sec hamstring box stretch 15 sec rest 30 sec spiderman lunge hold each side 30 sec glute stretch each side 5 inchworm 1 push-up ——– 3 sets: 10m OH walking lunge steps 10m bear crawl/mimic HS walk ———— STRENGTH: Deadlift (4 […]
Accessory Strength
CrossFit Inventive – Bullet Proof Warm-up Cycle through 3 sets: 30 sec assault bike mod pace 30 rest 30 sec hollow rock hold 30 rest 30 sec Static Wall squat 30 rest Metcon (No Measure) 4 sets of each: 10 GHD Back extensions 10 Dip bar L-raises Aim to these back to back 60 sec […]
Monday
CrossFit Inventive – CrossFit Warm-up (No Measure) 60 sec Couch stretch each side 2 minute frog stretch 10 leg swings forward/Lateral 2 x 10 single leg glute raises 20 scorpions front back 60 sec Static air squat —————— Strength: Front Squat (4 x 4 Tempo@30X2 @75%) Build up to 75% of your 1RM and complete […]
Conditioning
CrossFit Inventive – Pure Conditioning Metcon (No Measure) 4 sets each with a partner: 400m Row 1:1 300m Row 1:1 200m Row 1:1 3 mins rest between each set. Goal pace: 400m @1:50/2:00 300m @140/1:50 200m @AFAP *Goal is to set a realistic pace for thew 400 & 300m efforts that can be sustained over […]
Friday
CrossFit Inventive – CrossFit Warm-up 2 x carpark runs 10 leg swings forward/Lateral 1 lap inchworm 1 lap spiderman lunge 20 scorpions Front 30 sec lower back/hipflexor each side 40 calf pumps —– 3 rounds: 10 hollow rocks 30 sec superman hold ——- Double-Unders (3 attempts @ max reps) Record Best set. No more than […]
Thursday
CrossFit Inventive – CrossFit Warm-up Partner peck stretch x 60 sec each 30 red banded tricep ext each 30 red banded single arm lat pulls 15E/S ————- Dumbbell Flat Bench Press (4 x 10 @AHAP + 1 ME DROP SET ) COMPLETE: 4 sets 10 reps @same weight, immediately after the 4th set, drop to […]