Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up (No Measure) 2 minute Frog stretch 60 sec couch stretch 60 sec ankle mobility ———– Barbbell: 3 Clean pulls 3 muscle cleans 3 power cleans 3 Hang power clean 3 Front squats 3 squat cleans 5 split stance press repeat Hang Clean (1 rep on every 90 sec x […]
Gymnastics
CrossFit Inventive – Gymnastics Warm-up (No Measure) 20 PVC pass throughs 20 PVC pass arounds Wrist & neck rotations 20 x Prone scap retractions 4 x 5 Ring Scap depressions ————— Metcon (No Measure) Every 30 seconds, for 3 minutes (2 sets) of: Interval 1 – L-Sit Lifts on Box x 20 seconds (max reps) […]
Tuesday
CrossFit Inventive – CrossFit Warm-up (No Measure) 10 leg swings/forward/lateral 20 scorpions front 30 sec lower back/hipflexor 3 sets: 100m run 3 inch worm 1 push up 5 scap pulls 5 KB-Single leg SLDL E/S 8 Russian KBS —————- STRENGTH: Deadlift (10 @70%, 8 @75%, 6 @80%, 4 @85% 2@90%) Build up to 70 % […]
Accessory strength
CrossFit Inventive – Bullet Proof Metcon (No Measure) 4 rounds: 5 temp pushups@31X1 5 banded single arm tricep ext 5 Temp ring rows @3232 5 SA-Dumbbell hammer curl Minimal rest Metcon (Weight) 4 x 10 GHD DB Rows Moderate weight. Metcon (No Measure) 3 Sets each: 15/GHD SIT-UPS 100m Deadball carry @stomach 20 barbell bicep […]
Monday
CrossFit Inventive – CrossFit Warm-up (No Measure) Stretch: Twisted cross Puppy dog Spiderman lunge Lower back/hipflexor ———– Red band: 20 pull aparts 20 pass throughs 2 laps OH walking lunges ————- STRENGTH: 2 Push Jerk + 1 Split jerk (ON EVERY 90 SEC X 8 SETS) Find a starting weight that you can possibly make […]
Conditioning
CrossFit Inventive – Pure Conditioning Metcon (No Measure) ON every 5 mins x 6 sets complete: 400m run 15 Wallball @9/6kg 10 Deadball over shoulder @mod weight 5 burpee pull-ups
Friday Open 19.2 Announcement Day
CrossFit Inventive – CrossFit Warm-up 60 sec couch stretch 60 sec partner, under arrest stretch With a partner 4 sets each light/moderate weight (with 2 dumbbells) 10 x Floor press 10 x Bent over rows 10 x Push press Metcon (AMRAP – Rounds and Reps) 20 minute amrap: 200m run 15 HRPU 15 KBS @24/16kg […]
Thursday
CrossFit Inventive – CrossFit Metcon (AMRAP – Reps) 3 mins ON/ 3 mins OFF: (5 rounds each) 9 x DB Thrusters @2×22.5/15kg 21/17 x cal Row/Ski Remaining time: Max Lateral burpee over rower Max burpee 2 plate if using ski-erg *Score only total of burpees for the 5 sets.
Conditioning
CrossFit Inventive – Pure Conditioning Metcon (Time) In teams of 3: For time: 100 cal assault bike 300m run together 75 cal bike 300m run together 50 cal bike 400m run together 25 cal bike 400m run together
Wednesday
CrossFit Inventive – Gymnastics Warm-up (No Measure) Every minute on the minute x 3 mins (3 sets) min 1- Med ball thoracic Opener x 40 min 2- Supine table hold x 40 min 3- Twisted cross x 20 sec E/S ————– 3 x 8 each side: DB scap push 10m straight leg bear crawl between […]