Conditioning
CrossFit Inventive – Pure Conditioning Metcon (AMRAP – Rounds) 5 x 3 minute amraps: 3 Burpee box jumps@24/20 6 HRPU 9 KBS@24/16kg 60 rest.
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up 60 sec each side green banded ankle mobility 2 min Frog stretch 60 sec Couch stretch Thoracic spine opener Red banded pull aparts Pass throughs OHS Barbell: 3 snatch pull 3 power snatch 3 OHS 3 snatch 3 snatch balance Snatch Balance (2 reps on every 90 sec x […]
Gymnastics
CrossFit Inventive – Gymnastics Warm-up Thoracic spine stretch twisted cross red banded trap stretch 6 minutes: 20/24Hollow hold 20/40 hollow hold kick 3 x 5 Ring scap pulls —————– Strict Pull-ups (Wide grip 5 reps on every 90 sec x 4 sets) No Kip! Start movement at full extension, activate scapulars drawing them down your […]
Tuesday
CrossFit Inventive – CrossFit Warm-up (No Measure) 60 sec couch stretch each side 2 minute frog stretch 60 sec lower back/hip flexor each side ————– 3 sets: 8 KB-Goblet squats 8 KB swings 4 Single leg KB Deadlifts each side Back Squat (5-4-3-2 ) Build up to a heavy 5 reps, then increase weight each […]
Accessory Strength
CrossFit Inventive – Bullet Proof Warm-up Scap activation drill 4x20m suire case carry 5 x 20 on 40 off hollow ring holds (turn rings out) Metcon (Weight) 8 x KB-Floor chest press 8 x KB-SA-Shoulder Press 10 x Plate Hollow rocks @5kg 90 sec rest
Monday
CrossFit Inventive – CrossFit ()
Conditioning
CrossFit Inventive – Pure Conditioning Metcon (No Measure) On Every min x 10 mins 200m/175m Row 3 mins On Every min x 10 mins 8 Wallball + 8 push ups 3 mins rest On every 10 mins x 10 8/4 cal Assault bike + 10 Air squats
Friday
CrossFit Inventive – CrossFit Warm-up Carpark run 10 leg swings F/L 10 wall squats 20 scorpions 40 calf pumps 3 slow inchworm + 5 push-ups 10 slow ring rows ————- Break up into even groups of no more than 5 for the below EMOM Metcon (No Measure) 40 Minute EMOM: 10 sets. Min 1- 15/10 […]
Thursday
CrossFit Inventive – CrossFit Warm-up 3 X 30 SEC HAMSTRING BOX STRETCH 30 BANDED SLDL + 5 INCH WORM 30 SEC TOP OF PUSH-UP HOLD,30 REST 20 SEC HALF PUSH-UP HOLD,40 REST 20 SEC BOTTOM OPF PUSH-UP HOLD, 40 REST. REPEAT. PARTNER ASSISTED HAMSTRING CURL 3 X 6 ——- 5 X 20 SEC L-RING HOLDS, […]
Conditioning
CrossFit Inventive – Pure Conditioning Metcon (Time) Teams of 3 complete: 90 cal assault bike 60 Lateral burpee over rower 90 cal Row 90 cal assault bike 60 Box jumps @20 inch 90 cal Row 90 cal assault bike 60 Burpee 2 high target 90 cal row 35 minute cap