CrossFit Inventive – CrossFit

Warm-up

20 Scorpions F/B
30 Sec Lower/Back Hipflexor E/.S
30 Sec Glute E/S
30 Sec Calf E/S
40 Calf Pumps
——————
Activation
20 Banded SLDL
20 Halo Glute bridges
5 Inchworm 1 Push-up
10 Alternating Plyo spiderman lunges
200m Run
10 Box Jumps

Metcon (Time)

For Time:
1600m Run, 50 Box Jumps, 50 Deadlifts
800m Run 40 Box Jumps, 40 Deadlifts
400m Run, 30 Box Jumps, 30 Deadlifts
200m Run, 20 Box Jumps, 20 Deadlifts

Box – 24/20 inch
Barbell – 85/60kg
Runs must be completed together, no box jumps can start until both partners are back in the gym next to the box. Share all box jump & Deadlift reps as evenly as possible.

SUBS:
Double distance on Bike Erg if you cannot run. This is only an option if you are carrying an injury that prevents you from running.
Scale box jump height or alternate step ups
Scale Deadlift weight as needed but go with a partner using the same weight as you. Only one barbell between each team to save floor space.

CrossFit Inventive – CrossFit

Warm-up (No Measure)

Couch Stretch 60 sec each side
Glute Stretch 60 sec each side
Forward Fold 60 sec
Twisted Cross 30 sec each side
Puppy Dog Pose 30 sec each side
Wrist stretch F/B
————
Activation
20 Red banded pull-aparts
10 pass throughs
10 OHS
10 press
20 Halo Glute bridges
2 laps crab walks
2 laps monster walks
———
Barbel:
5 Power cleans
5 Thrusters
5 Push press
5 Hang power snatch
5 OHS/FS
5 Front squats
———-
1 round, 3 reps of each movement with WOD weight.

Metcon (Time)

“20 Questions”
For Time:
20 Power Cleans
20 Thrusters
20 Push Press
20 Hang Power Snatches
20 Overhead Squats
20 Front Squats
Rx – 40/30kg
*On the Minute – 5 Burpees
* Start 0:00 with 5 Burpees
Scale weight as needed.
Double up on Front squat if you cannot overhead squat or use a PVC pipe to OHS.
Or back squat if you can put the bar on your shortly correctly.

CrossFit Inventive – CrossFit

Warm-up

Couch Stretch 60 sec E/S
Glute Stretch 30 sec E/S
Spiderman Lunge Hold into Kneeling Hamstring 30 sec E/S
Front Rack 30 sec
Puppy Dog Pose 30 sec
Wrist Forearm 30 sec E/S
——————
Activation
Upper Body:
50 Red Banded Pull-aparts
10 Pass Throughs
10 Press 30 E/S
Lower Body:
50 Halo Glute Bridges
60 Sec Superman Hold
—————-
Barbell:
5 Deadlifts
5 High Hang Muscle Cleans
5 Power Cleans
5 Push Jerks
5 Power Clean & Jerks

Grace (Time)

For Time: 30 Clean and Jerks, 135# / 95#
RX= 60/42.5KG
Today You will be Judging one another through Grace. This way you can encourage one another through the WOD, and not have to count your reps, your partner can do it for you.
Good luck!
Who ever does the workout first, please pack up a
and give P2 a recovery period.

Metcon (No Measure)

Midline Finisher:
30 Plate twist @15/10kg
40 Abmat sit-ups
50 Hollow Rocks
40 Abmat Sit-ups
30 Plate twist @15/10kg

CrossFit Inventive – Pure Conditioning

Warm-up (No Measure)

60 Sec Machine
Rest 15
60 Sec Plank Hold
Rest 15
60 Sec Inchworm 1 push-up
Rest 15
60 Sec Static Squat Hold
Rest 15
60 Sec Ankle Taps
Rest 15
60 Sec Machine
Rest 15
60 Sec Scap Push-ups

Metcon (Time)

For Time:
4,000m Row
On every 2:30 complete:
3 Push-ups 6 Air Squats 9 Frog hops
Start 0:00 with the 3, 6, 9
SUBS
Bike erg:
9,000/8,000m
Assault bike:
9,000/8,000m
Ski same a Row

CrossFit Inventive – CrossFit

Warm-up

Green Banded Shoulder Mobility
60 sec Lower back/hipflexor
30 sec Forward Fold
30 sec Glute stretch
30 sec wrist stretch
30 sec Calf stretch
30 Calf Pumps
——————-
Activation
2 rounds through:
20 Sec Alternating Shoulder taps
20 rest
20 Sec Double unders (practice)
20 rest
20 Sec Handstand Hold
20 rest
20 Sec Hanging Hollow Hold
20 rest
————-

Metcon (No Measure)

10 Min EMOM:
Min 1 – 5 x HSPU + 20 Double unders
Min 2- Rest

ADD 1 HSPU each round. Aim is to keep all sets under the minute. If you go over towards the back end, you chew into you recovery minute
Scaled:
strict push-ups
Seated DB Strict Press
40 single skips

Metcon (AMRAP – Rounds and Reps)

12 min amrap:
12 T2B
12 Box Jumps @24/16
12 Alt Dumbbell Hang Split Snatch
1 x 22.5/15kg
Scale DB weight as needed
Box step ups
Knees to elbows
Kipping Knee raises
V-ups
Abmat sit-ups

CrossFit Inventive – Olympic Weightlifting

Warm-up

60 sec Hamstring Stretch on Upright
30 Sec Lower back/hipflexor
30 Sec Spiderman Lunge hold
30 Sec wrist Front & Back
30 Sec Front Rack
30 Sec Table top
———————-
Barbell:
10 Wrist roations
10 Good morning
5 Front Squats
——–
3 Hang Power Cleans
3 Hang Power cleans from below knees
3 Power Cleans
—————
Positional
3 Sec pause below knees
3 Sec Hold mid thigh
Clean Pull
Power Clean

Pause Clean Pull + Power Clean (on every 90 x 8)

Build to a mod to heavy weight on this complex.
Pause 3 sec just below the knee, then again at Mid thigh for 3 sec, then pop the hips, shrug agressively aiming for the bar to push your elbow high and over the barbell.
If you are struggling to hold the positions, you Have found your weight.

2 Hang Power Clean 2 Hang Power Clean Below the knee 2 Power Clean (On every 90 x 8 sets)

Working our way from the top to the floor on this complex. Fight for that position.
Those last 2 power cleans need to be TNG

Hang Power Clean (10 Mins to establish 10 RM)

Volume Lifting
Must stand each rep to full extension.

CrossFit Inventive – CrossFit

Warm-up

Gluter stretch 60 sec each side
Spiderman Lunge Hold 30 sec each side
Lower back/hipflexor 30 sec each side
Twisted Cross 30 sec each side
Puppy dog pose 30 seconds
——————–
Activation:
Single Dumbbell:
2 Sets:
5 Goblet squats
5 Single leg SLDL each side
5 Push Press each side
5 Scap pulls
5 Kipping Swings

Deadlift (6 Min EMOM x 3 reps)

Todays EMOM is a primer for todays WOD
RX= 102.5/70kg
If you are looking to go RX today, aim to finish equal or slightly heavier than today RX Deadlift weight.

Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP:
50 Wallball 9/6kg
40/30 Cal Bike erg
30 Deadlifts @102.5/70kg
20 Double Dumbbell Push Press @2×22.5/15kg
10 Bar Muscle-ups
SUBS
WALLBALL:
Reduce weight
BIKE ERG:
Row/Ski 35/25 Cals
Assault Bike 22/18 Cals
DOUBLE DUMBBELL PUSH PRESS:
Scale weight back
BAR MUSCLE UPS:
Banded BMUP
C2B
Kipping/Butterfly Pull-ups.

CrossFit Inventive – Pure Conditioning

Warm-up

20 Scorpions Front/Back
Twisted Cross 30 sec each side
Puppy dog pose 30 sec
Spiderman lunge hold 30 sec each side
30 Calf pumps
Then 2 rounds:
200m run
10 Alternating Plank to Push-up
5 Strict Knee raises
5 Burpee to target
5 Kipping Swings
———-
Midline Tabata 20/10
Hollow Rock Hold
Superman Hold

Metcon (Time)

5 Rounds:
100m Farmers Carry 2 x 24/16kg
20 Abmat Sit-ups
15 HRPU’s
10 Strict Knee Raises
5 Burpee Pull-ups

CrossFit Inventive – CrossFit

Warm-up

Frog Stretch 2 mins
Couch Stretch 60 seconds each side
Table Top Stretch 30 seconds
30 Second wrist forearm F/B
Puppy dog pose 30 sec
Twisted cross 30 E/S
—————–
Activation
4 Laps banded Crab Walks
20 Halo Glute Bridges
10 Good Mornings
10 Wrist rotations
5 Front Squats
3 Power Cleans
3 Squat Cleans

Back Squat (Final week) 12-6-3)

Week 5: Final week
Aim to push each set up on weight by 2.5-5kg max each working Set.

Back Squat “12-6-3”
12 Reps @ 107.5% of 10RM Back Squat
6 Reps @ 112.5% of 10RM Back Squat
3 Reps @ 120% of 10RM Back Squat

DESCRIPTION
Working heavier percentages of your 10RM Back Squat in this piece
We’ll start with lighter weights/high reps and move towards heavier weights/lighter reps over these 3 sets
If you don’t have a 10RM test completed, you can estimate your 10RM as roughly 75% of your 1RM Max or 85% of your 5RM
Rest as needed between sets to maintain quality movement and unbroken sets

Metcon (Time)

FOR TIME:
18-15-12
Power Clean @60/40kg
KBS @24/16kg
into:

15-12-9
Squat Clean @60/40kg
KBS @24/16kg
into:

12-9-6
Front Squat
KBS @24/16kg

15min Cap
SUBS
Barbell Movements:
scale weight as needed

KBS:
reduce weight
or scale to Russian KBS

** Choose a KB weight to perform KBS unbroken**

CrossFit Inventive – Pure Conditioning

Warm-up

200m run
1 lap inchworm 1 push-up
1 lap spiderman lunge
1 lap walking lunge
30 Calf pumps
10 Air Squats
—————–
Activation/Midline:
3 Rounds:
Plank Hold 30 sec
Rest 30 sec
Alternating Shoulder Taps 30 sec
Rest 30 sec
Hollow Rock Hold 30 sec
Rest 30 sec

Metcon (No Measure)

On every 5 mins x 5
100m Run
15/10 Cal Machine
100m Run
15 Wallballs

RX Dumbbell= 22.5/15kg
Wallball 9/6kg