Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up (No Measure) 3 rounds: Wallball thoracic opener 45 sec frog stretch 45 sec Table top stretch 45 sec ————— Barbell Twice through: 3 x snatch pull 3 x power snatch 3 x OHS 3 x hang snatch 3 x snatch ————- Snatch Pull + Power Snatch + Snatch (12 […]
Tuesday
CrossFit Inventive – CrossFit Warm-up 60 sec couch stretch E/S 30 sec lower back/hip flexor 3 sets: 3 drain carpark run 3 inchworm 1 push-up 5 scrap pulls 8 KB- SLDL @16/12kg —————- Strength: Deadlift (4 x 3 drop-reset @80%) Build up to 80% of your 1RM and complete 4 sets 3 reps of drop-reset […]
Accessory Strength
CrossFit Inventive – Bullet Proof Warm-up (No Measure) 2 x 8 each side of single leg hip raises 40 calf pumps 3 sets 8 reps each leg: single triple leg extension ————– Jump Squats (5 x 5 (light & explosive)) Scale back to box squat, down slow fast up. Metcon (No Measure) 4 sets through: […]
Monday
CrossFit Inventive – CrossFit Front Squat (4 x 4 @70% Tempo @31X2) Build up to 70% of your 1RM back squat and complete 4 sets of 4 reps of Tempo Front Squat. 90 sec rest in between sets. Metcon (AMRAP – Reps) 90 seconds On, 90 Sec Off x 5 sets: 10 Snatch @50/35kg, remaining […]
Pure comditioning
CrossFit Inventive – Pure Conditioning Metcon (AMRAP – Rounds and Reps) 30 minute amrap: 400m run 20 KBS @24/16kg 15 Box jump overs @24/20 10 Deadball over shoulder 5 laps 10m bear crawls 400m Row
Friday
CrossFit Inventive – CrossFit Single Arm Dumbell Press (4 x 8 reps E/S Tempo@31X1) Find a weight you can manage 4 sets of 8 reps each side with the above temp of: 31X1. Metcon (Time) For time: 5000m Ski-erg Rotate through in order 250m Ski Team member 2 starts with 25kg Deadball holding @stomach and […]
Thursday
CrossFit Inventive – CrossFit DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click hereRX=70/47.5kg 1000m Row (Time) Max Effort 1000m […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Metcon (No Measure) 4 x 4 minute amrap: 300m run Max rounds of : 5 Burpee 2 plate @10/15kg 10 Plate G20 @10/15kg 10 Abmat sit-ups 3 mins rest between sets
Wednesday
CrossFit Inventive – CrossFit Warm-up Citezens arrest stretch x 60 sec each Hip raise shoulder stretch 2 x 30 sec/15 rest 30 sec wrist/forearm stretch 2 laps bear crawls Forward crab walk x 2 laps With partner: 3 x 10 each of plank shoulder taps. 3 x 20 sec 3 quarter wall walks ————————– Metcon […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Clean Pull (3 x 3 @AHAP 2 mins rest) 3 Power cleans + 2 Hang squat cleans + 3 Power cleans (12 minutes to build to heavy single) All repos are Touch & Go! Hang Power Clean (10 min emom) Find a weight yiou can build by 5kg each round […]