0411 309 884

Todays Workout

Monday

CrossFit Inventive – CrossFit


Warm-up


Agility ladder drills
2 x single feet
2 x double feet
2 x lateral doubles
2 x In-out each square
2 x across square 3 tap
1 x high knee pulls
1 x quad pulls
1 x open/close gate
1 x inchworm
1 x spiderman lunge
———–
Blue bands:
2 x crab walk
2 x monster walk
———–
2 x 5 Dumbbell hang clean & jerk each side (mod weight)
———–

Metcon (Weight)


Stamina Squats
12 mim emom:
ODD: 2 Front Squat
EVEN: 4 Back Squat
Same Weight & Bar for both Front & Back Squats.
Aim for 60-70% of your 1RM back squat.

Metcon (Time)


For time:
21-15-9
Clean & Jerk @45/30kg
100-75-50
Double unders
10 min cap
Scale double unders :
150-100-75 single skips

Read more

Partner WOD

CrossFit Inventive – CrossFit


Metcon (AMRAP – Rounds and Reps)


30 min amrap:
10 DB Box step overs (5 each)
20 DB Alt Snatch (10 each)
30 T2B (15 each)
200m Run. (Together)
RX= 1 x 22.5/15kg DB
*Follow the leader.
E.G. partner 2 cant do 15 T2B until partner 1 completes 15.

Read more

5 steps to Food Prepping

EASY MEAL PREP TIPS…

Ever wonder what it would be like to open your fridge to find a full week of healthy, delicious food that’s prepped and ready to be eaten? Sure would make sticking with your diet and achieving fat loss a lot easier… 

Read more

Friday

CrossFit Inventive – CrossFit


Warm-up


Post Thursday stretch:
60 sec couch stretch each side
60 sec lower back/hip flexor each side
———
2 laps walking single leg deadlift
2 laps high knee running
2 laps butt kicks
2 laps side skips
1 lap single leg broad jumps
1 lap double leg broad jumps
(land with bent knees on broad jumps)
——-
10 inchworm + 5 push-ups on each one! (yes 50 pus-ups)
——-

Warm-up (No Measure)


10 min EMOM:
ODD- 10 Empty bar bent over rows
EVEN- 10 Empty bar strict press
(2 second pause at sternum on bent over row)
*Don’t drop empty bars on floor

Metcon (Time)


For time:
2 rounds:
8 hang power clean @70/45kg
8 lateral bar Burpees
immediately into:
2 rounds:
8 hang power clean @60/35kg
8 lateral bar burpees
immediately into:
2 rounds:
8 hang power cleans @50/25kg
8 lateral bar burpees
(15 min cap)

Read more

Thursday

CrossFit Inventive – CrossFit


Warm-up


Your choice on 2 mins: row/ski/bike
10 leg swings F/L
1 lap high bum bear crawl
1 lap low bum bear crawl
1 lap inchworm
1 lap Over head Walking lunges steps
10 wall facing squats
20 scorpions front/back
30 sec lower back hip flexor
30 Green banded SLDL + 20 Double leg glute bridges
Blue banded glute activation series: lat jumps/forward jumps/running steps. (Enjoy the burn)
——————-
Strength:

Hip Thrusters (4 x 8 @AHAP 90 rest)


Using a Brabell and a Flat Bench. Build up and complete 4 sets of 8 reps.

Metcon (4 Rounds for calories)


On every 2:30
20 Double Kettlebell Deadlifts (32/24 kg)
15 Double Kettlebell Front Squats (24/16 kg)
Max Calorie Row/Ski/Bike
Rest 2:30 and repeat for a total of FOUR sets.

Read more

Pure Conditioning

CrossFit Inventive – Pure Conditioning


Metcon (Time)


For time:
2000m Row/Ski
200 Double unders
10 rounds:
3 HSPU
6 Lateral Bench jumps
9 KBS @24/16kg

Read more

Olympic Lifting

CrossFit Inventive – Olympic Weightlifting


Warm-up


Red Band:
30 pull-aparts
10 pass throughs
10 Press Each side
2 laps high knee running
2 laps butt flicks
2 laps side kicks
Walking quad stretch x 2 laps
walking open close the hips x 2 laps
walking high knee pulls x 2 laps
2 laps monster banded walks
2 laps banded crab walks
30 Green banded SLDL
—————–
Barbell:
3 x clean pull
3 x power clean
3 x front squat
3 x squat clean
3 x press in split jerk position
3 x spilt jerk
3 x clean & jerk
—————-
Strength:

Tall Jerks (4 sets of 3 reps 60 rest)


This drill is to be done with light weight!
Focus on solid body position.

Movement is half strict press, drop into spilt jerk, punching the bar to the ceiling for the remainder of the lift.

Clean and Jerk (INCREASING WEIGHT/DECREASING REPS)


On every 90 seconds:
Set 1: 3-2-1 (TNG REPS)
Set 2: 3-2-1
SET 3: 3-2-1-1
INCREASE BY 2.5-5KG EACH LIFT.
REP 3 IN SECOND SET WILL BE THE SAME AS REP 2 IN EACH PREVIOUS SET.
RECORD LAST SINGLE.
(0:00-13:30 mins)

Read more

Gymnastics

CrossFit Inventive – Gymnastics


Warm-up


3 x 20 0n 20 off:Thoracic spine stretch on med ball
30 sec twisted cross each side
30 sec table top stretch
20 alt push-up shoulder taps
20 hollow rocks
10 alt plyo spiderman lunge jumps
3 inchworm 1 push-up
10 scap-pulls
10 tight kipping swings
——–
3 rounds:
20 sec hollow rock hold/20 sec superman hold
20 rest
——–

Metcon (No Measure)


Skills work:
15 mins on Toes to Bar tech
*Establish the correct kip, not swing.
Performing, Hollow and Arch.
*4 attempts on beat swings together.
* 4 attempts tight lats, pulling leverage down on the bar with straight arms.
*4 attempts kip with tuck
*4 attempts at Tuck & Flick (have a target)

Metcon (AMRAP – Rounds and Reps)


15 mins amrap:
5 Burpee pull-up
100m Dumbbell farmers carry@2×22.5/15kg
15 box jumps overs @20inch (M&F)

Read more

Tuesday

CrossFit Inventive – CrossFit


Warm-up


60 sec Couch stretch E/S
30 sec Box Glute/ITB stretch
30 sec front/lateral puppy dog pose
10 leg swings F/L each leg
20 alt plank to push-ups
———
Every 90 seconds for 12 minutes (2 sets):
Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold
Station 2 – 30 seconds red banded pull-aparts + 30 sec pass throughs
Station 3 – Single leg Step-Ups x 30 seconds each leg
Station 4 – 30 seconds Mini-Band Monster Walks + 30 sec Mini-Band Squats
——–

Power Snatch (On every 2 mins TNG Power Snatch)


Set 1 – 5 reps @ Mod 75%
*Set 2 – 3 reps @ Mod-Heav 80%
*Set 3 – 1 rep @ Heavy 90%
*Set 4 – 8 reps @ Mod 75%
*Set 5 – 8 reps @ Mod
*Set 6 – 8 rep @ Mod
* Recording sinle only

Metcon (Time)


For time:
100 Alternating DB Snatch @22.5/15kg
on every min perform 5 push-ups until complete.
12 min cap

Read more

Accessory strength:

CrossFit Inventive – Bullet Proof


Warm-up


Two sets of:
Single-Arm Ring Row x 12 reps each arm
Rest 20 seconds
Banded Lat Pull-Downs x 20 reps
Rest 20 seconds
Headbut push-ups x 10 reps
Rest 20 seconds

Metcon (No Measure)


4 sets:
10 double DB bent over rows
3 inchworm 1 push-up
10 side plank pulses each side
20 Alt push-ups shoulder taps
no rest

Metcon (3 Rounds for reps)


3 sets of Max rep weighted push-ups
2 mins rest

Metcon (No Measure)


5 sets super set:
10 x banded russian KBS
10 x GHD sit-ups
90 rest

Read more

Conditioning

CrossFit Inventive – Pure Conditioning


Warm-up


Couch stretch 60 sec each side
30 banded SLDL
2 laps banded crab walks
Tabata:
10m shuttle run
Bear crawl
——–

Metcon (Time)


Partner WOD
3 rounds for time of:
1000m Row
75 Russian KBS @24/16
50 Lateral Burpee over rower

Read more

Monday

CrossFit Inventive – CrossFit


Warm-up


60 seconds Row/Bike Ski
15 rest (Change conditioning piece)
60 seconds Row/bike/Ski
Then:
30 sec spiderman lunge hold E/S
30 sec hammy stretch E/S
30 sec Glute stretch E/S
30 sec lower back/hip flexor E/S
10 HRPU (down slow/up fast)
Then:
3 sets:
15 Sec KB handle hold E/S
8 KBS
4 Single arm Thrusters E/S
———
Strength:

Thruster (12 mins to establish a 3RM Thruster)


Record Heaviest successful 3.
*Make sure to use the 12 mins. Build in small increments if your staying light and focusing on technique.

Metcon (No Measure)


15 min EMOM: (5 sets)
min 1- 15/10 cal row
min 2- Deadball to Shoulder
min 3- 10 Dumbbell flat bench
@2×22.5/15kg

Read more

Saturday Partner WOD

CrossFit Inventive – CrossFit


Metcon (AMRAP – Rounds)


5 x 4 minute amrap:
3 x Double DB hang squat clean
6 x Double DB Deadlift
9 x Box jump overs @20inch
2 mins rest
RX = 2 x 22.5/15kg

*1 partner completes full round, while other partner rest.
**Score total completed rounds for the 5 sets.

Read more

Friday

CrossFit Inventive – CrossFit


Warm-up


10 cal ski
10 HRPU
10 Ring rows
10 cal ski
3 inch worm no push-up
20 cropions
10 cal ski
30 sec spiderman lunge E/E
40 calf pumps
——
20 sec plank
20 sec side plank L
20 sec side plank R
20 sec plank
20 rest repeat

Metcon (Time)


For time:
“Annie”
50-40-30-20-10
Sit-ups
Double unders

INTO

“Half Karen”
75 wallball @9/6kg

INTO

“No Run Helen”
3 rounds:
21 KBS@24/16
12 Pull-ups

30 min cap

Read more

Thursday

CrossFit Inventive – CrossFit


Warm-up


Warm-Up.
2 laps banded forward walking
2 laps Banded crab walk
30 Green banded SLDL into 30 sec wall squat

Followed by…

Two Sets:
Row 200m or Bike 10 cals
Scapular Pull-Ups x 10
Kipping swings x 10
Bulgarian split lunge x 10 E/L
Straight-Leg Sit-Ups x 10
Double leg glute bridge x 15
Scorpions x 20
—————
Strength:

Metcon (No Measure)


Super Set x 5 Sets of:
5 Bulagrian Split squats each leg (box)
10 Barbell SLDL
90 rest

Metcon (AMRAP – Rounds and Reps)


12 minute AMRAP:
3 BAR MUSCLE UPS
6 CLEAN & JERK @60/40KG
12 DEADLIFTS @60/40KG

Read more

Conditioning

CrossFit Inventive – Pure Conditioning


Metcon (No Measure)


On every 5 min for 5 sets:
300m row
200m Ski
15/10 Cal Assault bike

Read more

Gymnastics

CrossFit Inventive – Gymnastics


Warm-up


Green banded Shoulder Mobility
2 x laps high bum Bear crawl
1 x lap inchworm
40 x calf pumps
40 x alt hand plank shoulder taps (not fast)
10 x leg swings E/W
3 x 20m Overhead DB Carry(increase weight each set)
3 x Wall walks for quality. Aim for nose & toes on the wall and walking back off the wall without collapsing.
————————–

Metcon (No Measure)


Partner up on every minute for 10 mins:( 5 sets each, alternating mins)
30 sec free weight handstand hold in each minute.
*Kick up into partners arm. Partner spot . Partner should only be giving enough of a spot so that the partner doing the handstand hold is working for it.
**Scale to Handstand kick up on wall for 20 sec each minute or practice your kick ups and hold each minute.
*Scale again to wall walk nose to toes. Build confidence!

Ring Dips (4 sets max rep 90 rest)


Record total reps.

Metcon (No Measure)


1 min On/1 in Off for max reps each set. of: ( x 3 sets)
Strict HSPU
Row Cals
Double unders

*Work on getting those first Dubz.
*Work hard on the rower and keep consistent cals each round.

Read more

Olympic Lifting

CrossFit Inventive – Olympic Weightlifting


Warm-up


60 seconds on row/bike
ski
60 sec frog stretch
30 sec couch stretch
60 sec partner pec/shoulder stretch
30 sec table top stretch
40 alt shoulder taps
3 x sets:
10 plyo spiderman lunges
3 inchworm no push-up
10 banded press

1 x Snatch Pull + 1 x Power Snatch + 1 x Squat Snatch (OnE90 sec x 8 sets)


Build over the 8 sets.
Focus on getting the bar out of the hip crease on each movement.
Hold the bar for this complex.
Record last successful lift.

High-Hang Snatch (10 Min EMOM: x 2)


Minimal movement from the hip crease. Pull under the bar fast.
Keep tight throughout the lift.

Read more

Tuesday

CrossFit Inventive – CrossFit


Warm-up (No Measure)


Loosen the legs:
60 sec couch stretch E/S
30 sec Glute stretch E/S
30 sec Lower back/hip flexor E/S
Working top to bottom, cycle through 3 sets:
10/6 cal assault bike
20 Red banded pull-aparts
10 Red banded pass throughs
5 scap pulls
5 kipping knee raises.
10 hollow rocks
————–

Strict Pull-ups (10 min EMOM: X 4 REPS)


No Kip!
Start movement at full extension, activate scapulars drawing them down your back as you pull your chin to and above the cross bar. Lower back to full extension of the arms before dropping off the bar.
*Anyone wishing to work harder can add a dumbbell for weight pull-ups. Make sure your still completing the 4 reps each set.
*Scale to banded strict. Make sure to get the 4 reps each set.

Metcon (Time)


3 Rounds for time:
20 Hang power snatch @40/30kg
20 T2B
13 min cap

Read more

Accessory Strength

CrossFit Inventive – Bullet Proof


Warm-up


3 Sets:
150m row
5 burpees no jump
6 Alt Reverse lunges
6 KB/DB strict press E/S
6 Ring rows
20 banded tricep Ext
——————

Metcon (No Measure)


Super set.
For quality complete:
10-8-6-4-2 reps of:
DB floor press
DB Bent over row
*Using two DB’s
*Use same weight for both movements and choose a weight were each set of each movement can be completed unbroken.
*Only using minimal rest, enough so you don’t fail but your able to keep moving.

Metcon (No Measure)


Super Sets x 4 Sets of:
20 second L-ring hold straight into:
15 Tricep Box Dips.
2 mins rest after the dips are complete.
*Keep back close to the box while dipping.

Metcon (No Measure)


4 Sets:
10 x Dumbbell Hammer curls
90 rest.
*Use same weight for the 4 working sets.
*No swinging the hips to curl the dumbbells up.

Read more

Monday

CrossFit Inventive – CrossFit


Warm-up (No Measure)


Frog stretch x 90 sec
Couch stretch x 30 sec
30 sec Glute stretch each side
Green banded ankle mobility each side
3 x 10 banded crab walks
30 x Green banded SLdL
20 x Double leg glute bridges
20 x scorpions front
30 sec lower back/hip flexor E/S
———————-
Strength:

Front Squat (4 sets 4 reps + 5kg on last week)


Build up to last weeks front squat performance and add no more than 5kg max if possible.
If you have missed this squat cycle, build up and complete 4 x 4 at the same weight. Heavy with good form!!
90 sec rest between sets.
Last week of Heavy front squats.
Make sure to record weights.

Metcon (AMRAP – Rounds and Reps)


8 minute amrap:
10 x KBS @24/16kg
10 x KB-singlke arm thrusters (Left side)
10 x KB-SDHP @24/16kg
10 x KB single arm thrusters (Right side)

*Scale Thrusters to KB goblet squats if you have overhead limitations
* Scale Thrusters to KB push press if you have lower body limitations.

Read more

Conditioning

CrossFit Inventive – Pure Conditioning


Metcon (No Measure)


On Evert 5 mins for 6 sets:
40m Bear crawl
20 strict push-ups
40m Bear crawl
10 Burpees
*Coach place cones 10m apart. Athletes make sure to do a true 40m bear crawl each time.
**Enjoy the burn, see ya’s tomorrow!

Read more

Saturday Partner WOD

CrossFit Inventive – CrossFit


Warm-up

Metcon (Time)


“DO THE BURPEES”

For time:

80 Hang Power Clean @50/35
80 Front Squat @50/35
80 Push Press @50/35
80 Front Rack Lunges @50/35
80 Deadlifts @50/35

Both partners use one barbell. Each break both partners have to do 5 burpees each. (P1 does 5 then P2 does 5)

Read more

Friday

CrossFit Inventive – CrossFit


Warm-up


Wrist Stretch x 30 seconds
Assault Bike x 30 seconds
Plank x 30 seconds
Row x 30 seconds
Double leg Glute Bridges x 30 seconds
Handstand hold x 30 seconds
Scorpions x 30 seconds
Calf pumps x 30 seconds
*work through the list making sure you do a true 30 sec of each.

Metcon (2 Rounds for reps)


24 min Running clock:(2 sets) for max calories/reps of:
2 Mins of Rowing for calories
60 rest
2 Mins of Burpee Box Jump-Overs 24/20inch
60 rest
2 Mins of Assault Bike for calories
60 rest
2 Mins of HSPU
60 rest
*Score total reps each set.

Read more

Conditioning

CrossFit Inventive – Pure Conditioning


Metcon (No Measure)


On every 2:30 mins x 5 sets: (0:00-10:00 mins)
10 Cal Row
10 Box jumps
10 burpees
Rest an extra 2 mins after 10:00 min mark then:
On every 2:30 mins x 5 sets (0:00-10:00):
15/8 Cal Assault bike
15 KB-Goblet squats @24/16kg
Rest an extra 2 mins after 10:00 min mark then:
On every 2:30 mins x 5 sets:
10 cal ski-erg
15 HRPU
15 Abmat sit-ups

*Work hard for more rest on each effort.

Read more

Thursday

CrossFit Inventive – CrossFit


Warm-up


3 x 30 sec T-spine stretch 15 rest between each
Banded Good Mornings x 30 reps (increase your speed as you go)
3 x 10 each way banded crab walks
5 inchworn 1 push-up
10 alt jumping spiderman lunges
3 x 5 kipping knee raises
20 scorpions front/back
30 sec lower back hip flexor each side
——————-

Deadlift (10 mins building to 8 @70%)


Spend 10 mins building to todays WOD weight @70% of your 1RM using the 8rep range each lift.
Try to get a lift in each minute for 10 mins.
*Record weight.
Then:

Metcon (AMRAP – Rounds and Reps)


20 min amrap:
8 Deadlifts @ 70% of 1-RM
16 T2B
24 Alt body weight Lunges
32 Push-Ups

Read more

Olympic Lifting

CrossFit Inventive – Olympic Weightlifting


Warm-up


2 min frog stretch
30 sec couch stretch each side
30 sec spiderman lunge each side
60 sec puppy dog pose
30 sec wrist forearm stretch
30 sec green banded ankle mobility each side
—————-
Barbell:
20 wrist rotation stretches with the bar.
3 clean pulls
3 power cleans
3 front squats
3 squat cleans
—————-

1 x Clean Pull + 1 x Power Clean + 1 x Squat Clean (15 min emom x 1 rep)


This a long emom. Start light and build safely over the 15 sets.
This complex is Touch N Go reps.

Hang Clean (12 mins on technique)


Spend 12 mins working towards a safe single. Can be power or squat.
Go heavy but do not max out. Focus on form.
Fast elbows under bar and catching correctly with bum back and knees tracking over toes.

Read more

Gymnastics

CrossFit Inventive – Gymnastics


Warm-up


30 red banded nose bridges
30 red banded tricep ext
30 red banded lat pull-downs
40 x Alt Push-up plank hold shoulder taps
2 x 10m High bum bear crawls
1 x 10m Spiderman lunge
10 x scap pulls
20 x Hollow rocks
3 x 30 sec L-ring holds
—————–

Ring Dips (4 sets max reps 90 sec rest)


Score for total reps over the 4 sets.
*Scale to banded dips on rings or stationary dip bar.

Metcon (No Measure)


ON THE HIGH RINGS
12 min emom:
Odd- 30 sec on max rep ring T2B
Even- 30 sec Max rep scap push-ups

Metcon (AMRAP – Rounds and Reps)


12 min amrap:
15 abmat sit-ups
20 KB-SDHP @24/16kg
60 single skips (No doubles)

Read more

Tuesday

CrossFit Inventive – CrossFit


Warm-up


60 sec puppy dog pose
30 sec twisted cross each side
20 scorpions F/B
30 sec lower back/hipflexor E/S
30 sec Glute E/S
————-
30 red banded pull-aparts
10 pass throughs
10 press each side ( band in foot)
————–
Barbell:
3 Push press
3 Push jerk
3 split jerk
Then 1 x Complex:

Push Press + Push Jerk + Split Jerk (On Every 90 sec x 8 sets)


Build over the 8 sets to a safe heavy single with good technique.
This is about identifying each movement standard correctly. The weight on your bar should be determined by the push press. If you cannot push press the first movement you have gone to heavy! Coach make them take weight off!
*Record last successful lift.

Metcon (Time)


For Time:
10-8-6-4-2:
Hang Power clean @60/40
S2O @60/40
Burpee
(12 min cap)

Read more

Accessory Strength

CrossFit Inventive – Bullet Proof


Warm-up


2 x 10 each way banded crab walk
20 x Banded SLDL
2 laps High bum bear crawl
1 laps spiderman lunge/rotation
——-
3 sets:
5 single arm ring row
20 sec static Goblet squat hold
——-

Metcon (No Measure)


Super set: (x 4 sets)
10 x Banded Russian KBS
10 x Alt Bulgarian split lunge jumps. (Body weight)
90 rest

Metcon (No Measure)


Super Set: (x 4 sets)
10 x Single leg Dumbbell SLDL each side into:
10 Single arm Dumbbell Bent over Row each side.
90 rest.

Metcon (No Measure)


Super Set ( x 4 sets)
20 banded tricep ext
20 banded lat pull-downs
10 Close grip tricep push-ups
90 rest
*aim to do one exercise straight into the next!

Read more

Monday

CrossFit Inventive – CrossFit


Warm-up


Frog stretch x 90 sec
Couch stretch x 30 sec
30 sec Glute stretch each side
Green banded ankle mobility each side
3 x 10 banded crab walks
2 x 10m walking lunges
2 x 10m Bear crawl
10 scap pulls
10 kipping swings
15 single leg glute bridges each side
———————-
Strength:

Front Squat (4 sets 4 reps @80%)


Build up to 80% of last weeks heavy 4 reps and complete 4 sets of 4 reps. 90 sec rest between each working set.
If you did not do last weeks front squat build up and do 4 x 4 @same weight or older percentages.

Metcon (AMRAP – Rounds and Reps)


15 min amrap:
15 Air squats
10 Push-ups
5 Pull-ups

Read more

CONDITIONING

CrossFit Inventive – Pure Conditioning


Warm-up


3 Cycles through for quality:
10 cal row
5 HRPU
5 Wall squats
3 inchworm with 3 scap push ups
5 cal Assault bike
————–

Metcon (No Measure)


24 min emom:
min 1- 16/12 Cal Row
min 2- 14 Wallball @9/6kg
min 3- 12 Burpee to target
min 3- 10/8 Cal Bike

Read more

Teams of 3

CrossFit Inventive – CrossFit


Warm-up


WOODY’S WARM-UP

Metcon (AMRAP – Reps)


In Teams Of 3
Share workload evenly as possible: 30 min running clock
5 min amrap:
max cal assault bike
rest 60 sec
5 mins Max rep wallball @9/6kg
rest 60 sec
5 min max cal row
rest 60 sec
5 mins max rep HSPU
rest 60 sec
5 min max cal ski-erg
rest 60 sec
*Cals are scored as reps.
*Score for total reps.
* Work through the list in order.
*If you team start on the Row, follow it down the list and back top the top until wallballs are complete.
*NO CHALK NEEDED

Read more

Friday

CrossFit Inventive – CrossFit


Warm-up


30 sec lower back/hip flexor
30 sec glute stretch
30 sec forearm stretch
2 Sets:
10 cal assault bike
3 inch worm 1 push ups
5 wall squats
10 calf pumps
10 Alt plyometric spiderman lunge jumps
10 scorpions
———–
30 green banded SLD
3 x 10 each way banded crab walks.
———–

Metcon (Weight)


12 MIN EMOM:
ODD: 1 x Power clean + 1 x Front squat + 1 x Squat clean
Even: 35 Double unders/70 singles
*6-8 mins to build up to your complex weight. Stay at the same weight for all 6 sets on the complex.

2 x 500m Row (2 Rounds for time)


These are 2 max effort rows.
Cycle through 2 x 500m Row efforts.
3 mins between sets.
Larger groups go as soon as possible after the 3 min rest.

Read more

Pure Conditioning

CrossFit Inventive – Pure Conditioning


Warm-up (No Measure)


2 sets:
10 HRPU
10 hollow rocks
10 scap pulls
10 wall squats
10m Bear Crawl
5 inchworm 1 push-up
10 cal assault bike
——————-

Metcon (No Measure)


Individual Body Weight
30 MIN EMOM: (3 sets)
1 – 5 Burpee 2 target
2 – 10 Box jump @30/24 inch
3 – 15 Box Dips
4 – 20 HRPU
5 – 25 Abmat sit-ups
6 – 30 Hanging Knee raises
7 – 35 air squats
8 – 40 plate twist @5kg
9 – 45 Second plank hold
10 – 50 Double unders

Read more

Thursday

CrossFit Inventive – CrossFit


Warm-up


20 scorpions front/back
30 sec lower back hip flexor each side
30 sec glute each side
30 sec spiderman each side
———————
Perform 1 set of each:
*Station 1 – 20 Banded SLDL
*Station 2 – Banded Lateral crab Walk 2 x 10 E/W
*Station 3 – Single-Leg Glute raises (15 each side)
*Station 4 – 15 scap pulls
*Station 5 – 20 Dynamic Bulgarian Split Squat Jumps

Deadlift (3 x TNG reps @80% OE90 sec x 8 sets)


Build to 80% or the same as last weeks weight and complete 3 x TNG reps on every 90 seconds for 8 sets.

Metcon (AMRAP – Rounds and Reps)


15 Min amrap:
15 Lateral Bar Burpees
15 Deadlifts (@100/70kg
15 Pull-ups

*Pull-ups can be kipping/butterfly/strict

Read more

Gymnastics

CrossFit Inventive – Gymnastics


Warm-up


30 red banded nose bridges
15 internal/external rotations each side
20 red banded pass throughs
30 sec wrist stretch
20m High bum bear crawl
15 Scap pulls
40 calf pumps
————-
30 on 40 off for 3 rounds:
L-Ring Hold
————
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Donkey Kicks x 30 seconds effort
Interval 2 – Hand Plank Shoulder Taps x 30 seconds effort
———-

Ring Dips (3 sets max reps 90 sec rest)

Metcon (Time)


For Time:
1000/700m Row
100 Double-unders/200 singles
25 Strict Pull-Ups
12 min cap

Read more

Olympic Lifting

CrossFit Inventive – Olympic Weightlifting


Warm-up


2 min couch stretch
30 sec couch stretch each side
30 sec on each Green banded shoulder mobility stretch
30 sec green banded ankle mobility each sed
30 red banded pull-aparts
20 pass throughs
10 OHS
———-
Empty Barbell warm-up:
3 snatch pulls
3 power snatch
3 OHS
3 Full snatch
Rest
3 power clean
3 front squat
3 full clean
3 Push jerk
3 split jerk
———–

Snatch (7 min emom x 1 rep)


Start at light to Moderate weight and build over the 7 lifts if possible.
record last successful single. NO MORE then 2.5/5kg per lift.

Hang Power Snatch (Complete 2 x 30 sec max rep barbell c)


Complete 2 x 30 sec max rep hang power snatch barbell cycling sets for max reps.
*Aim to hold the bar for the entire 30 seconds of both sets.
Weight at 40/30kg or a weight you can hold onto with good form!
Record total reps.

Clean and Jerk (7 min EMOM: 1 x rep)


Start at light to Moderate weight and build over the 7 lifts if possible.
record last successful single. NO MORE then 2.5-5kg per lift.

Metcon (AMRAP – Reps)


Clean & Jerk Barbell cycling:

Complete 2 x 30 sec max rep clean & jerk (Grace style) barbell cycling sets for max reps. 60 sec rest between sets. Score max reps between both sets.
*Aim to hold the bar for the entire 30 seconds of both sets.
Weight at 50/35kg or a weight you can hold onto with good form!

Read more

Tuesday

CrossFit Inventive – CrossFit


Warm-up


Green banded shoulder mobility
3 sets:
15/10 cal row
5 wall squats
20 plank opposite shoulder taps
10 Red banded pull aparts
10 red banded pass throughs
3 inchworm 1 push up
——————–
Strength:

Push Jerk (3 REPS OE90SEC X 8 SETS)


Build each set if possible.

Beginners stay light and focus on good form.

Isabel (Time)


For Time: 30 Snatches, 135# / 95#
RX: 60/42.5kg

Read more

Accessory Strength

CrossFit Inventive – Bullet Proof


Warm-up


30 red banded pull aparts
10 red banded pass throughs
2 x 10m Overhead banded walking lunges
30 red banded tricep ext
20 red banded lat pull-downs
——————

Metcon (No Measure)


15 min emom: (5 sets)
1- 5 x Single Arm DB Push Press each side @1×22.5/15kg
2- 5 x underhand grip pull-ups
3- 10 x Dumbbell Flat bench press @2×22.5/15kg
*scale above weights if needed.

Metcon (No Measure)


3 x 15 each side:
Single Leg Double Dumbbell Split lunge (back foot on bench)
90 sec rest.
Use same weight for all three sets.

Metcon (No Measure)


4 sets, super set:
15 Barbell bicep curls @20/15kg
20 heavy plate twist
90 rest.

Read more

Monday

CrossFit Inventive – CrossFit


Warm-up


Frog stretch x 90 sec
Couch stretch x 30 sec
Green banded Ankle mobility x 30 each
3 x 10 banded crab walks
10m walking single leg hamstring ext
10m walking lunges
10m Bear crawl
10 scap pulls
10 kipping knee raises
———————-
Strength:

Front Squat (4-4-4-4-4-4-4)


Build to a heavy 4 reps over 7 attempts.
Make sure form is correct on last set.
Rest as needed between set.

Metcon (Time)


3 Rounds For Time:
10 Hang DB Snatch (L)
10 Hang DB Snatch (R)
15 T2B
10 DB Overhead Lunges (L)
10 DB Overhead Lunges (R)
(12 Min Cap)

Read more

Conditioning

CrossFit Inventive – Pure Conditioning


Warm-up


Cycle Through:
60 sec row
60 sec bike
60 sec Ski
60 sec plank
60 sec wall squat
30 sec hanging knee raise
—————-

Metcon (Time)


Teams of 3
3 Rounds For Time:
100 cal Row
100 cal Bike
*50m DB Farmers Carry after each effort. @2×22.5/15kg
(50m 5 x laps of gym floor)

Read more

Saturday

CrossFit Inventive – CrossFit


Metcon (3 Rounds for reps)


Partner WODS

AMRAP 6
20 Deadlifts @100/70kg
20 Push Ups
-3 min rest-
AMRAP 6
20 SDHP @40/25kg
20 T2B
-3 min rest-
AMRAP 6
20 Hang Power Snatch @40/25kg
20 Lat Bar Burpees

*Share workload evenly throughout.

Read more

Friday

CrossFit Inventive – CrossFit


Warm-up


Cycle through:
30 green banded SLDL
3 x 10 eachway
10 x Ring rows
10 x Tempo push-ups down normal/up fast
10 x Wall squats
20 x Hollow rocks
————–

Dumbbell Bent Over Row (4 x 10 Single Arm Dumbbell Row (each side))


Accessory Strength:
Complete 1 light warm-up set then do 4 sets of 10 reps each arm at the same weight.
90 rest between sets.

Metcon (No Measure)


ON Every 2 MINS:
1- 10 x Burpee Pull-ups
2- 20 x Box Jumps
3- 30 Wallball shots @9/6kg
x 3 Sets.

*Scale Burpee pull-up to 15 burpee 2 target.

Read more

Thursday

CrossFit Inventive – CrossFit


Warm-up


20 scorpions F/B
30 sec lower back hip flexor each side
30 sec glute stretch Each side
30 sec forearm stretch
3 Sets:
5 KB-SLDL each side
5 KBS
3 inchworm 3 scap push-ups
———–

Deadlift (6 x 2 @80% ON-E 90 sec)


Build to 80% and complete 2 drop rest reps on every 90 seconds x 6 sets.

Metcon (Time)


For time
50/40 Calories of Assault Bike
50 Power cleans @70/45kg
12 min cap

Read more

Pure Conditioning

CrossFit Inventive – Pure Conditioning


Metcon (No Measure)


In Teams of 3 For Time complete:
500 cal Row

*EMOM THE FOLLOWING UNTIL ROW IS COMPLETE:
Partner A Row
Partner B 12/8 Cal assault bike
Partner C REST

Read more

Olympic Lifting

CrossFit Inventive – Olympic Weightlifting


Warm-up


Warm-Up.
T-spine stretch x 60 seconds
Frog Stretch x 60 seconds
Couch Stretch x 60 seconds per side
Ankle mobility x 60 per side
—————
Barbell:

High Hang Snatch + Snatch (1 x Complex on E90 sec)


Every 90 sec, for (8 sets):
High Hang Snatch + Snatch @ 65-75% of 1-RM Snatch

Snatch (Drop Reset Reps)


Snatch On E2mins x 6 sets
0:00-2:00
5 reps @65%
2:00-4:00
4 reps @70%
4:00-6:00
3 reps @75%
6:00-8:00
2 reps @80%
8:00-10:00
1 rep @85%
10:00-12:00
1 reps @90%

Read more

Gymnastics

CrossFit Inventive – Gymnastics


Warm-up


T-Spine wallbal stretch x 60 sec
30 banded nose bridges
10 banded anterior rotations each side
30 banded tricep ext
10 single arm lat pulls each side
—————————-
Running clock: Go on every 30 seconds (4 mins)
1- 5 kipping swings + 5 squats
2- 10 Scap push-ups
3- 10 hollow rocks
4- 5 scap pulls
Repeat
—————————-

Metcon (3 Rounds for reps)


3 sets of max rep:
Strict ring dips
90 rest
—-
Scaled:
Max rep banded ring or stationary dips

Metcon (No Measure)


10 Min Emom:
in same minute complete:
1 x strict pull-up + 1 x C2B + 1 x BMUP

Scaled option:
1 x Strict pull-up + 1 x Kipping Pull-up + 1 x C2B

Metcon (No Measure)


Every 3 minutes, for 12 minutes (4 sets):
60 second Double KB Front-Racked Wall Sit (24/16 kg)
15 Toes-to-Bar
50m Farmers carry with 2 x 24/16kg

Read more

Tuesday

CrossFit Inventive – CrossFit


Warm-up


Green banded shoulder mobility
30 sec Green banded ankle mobility each side
60 sec frog stretch
60 Couch stretch each side
3 x 10 E/W banded crab walks
30 SLDL
———————
3 x 20 sec Handstand holds/wall-walk hold
———————

Back Squat (Percentage work)


2 x 3 @70%
2 x 2 @75%
3 x 1 @80%
90 rest between each of the above working sets.
Record 80% weight.

Metcon (AMRAP – Rounds and Reps)


8 min amrap:
20 Alt lunges (BW)
10 HSPU
20 Barbell Thrusters @35/20kg
10 Burpees

Read more

Accessory

CrossFit Inventive – Bullet Proof


Warm-up


Running clock:
20 sec Kettlebell single arm front rack hold E/S
5 KB Halo’s each way
5 single leg SLDL E/S
5 HRPU
10m single leg broad jumps
x 3 rounds

Metcon (No Measure)


4 sets of 6 reps each side:
Single leg lateral plate jumps
Increase height each set if possible

Metcon (No Measure)


Super set:
10 x DB Floor Press
6 x Elevated false grip ring rows
x 5 sets

Metcon (No Measure)


3 sets of:
Barbell Bicep curl 21’s

Metcon (No Measure)


4 x 15 GHD sit-ups

Read more

MONDAY

CrossFit Inventive – CrossFit


Warm-up


Twisted Cross 30 E/S
Puppy dog x 60 sec
Red banded:
Pull aparts x 20
Pass throughs x 10
Press x 15
10 x OHS
———-
3 sets of:
Increasing weight DB overhead carry
5 scap pulls
10 calf pumps
————–
Strength:

Push Press


Every 90 seconds x (6 sets) of:
Push Press increasing weight
Set 1 – 5 reps 0:00
Set 2 – 4 reps 1:30
Set 3 – 3 reps 3:00
Set 4 – 5 reps 4:30
Set 5 – 4 reps 6:00
Set 6 – 3 reps 7:30
*Make
Immediately followed by…
2 Sets of 8 reps at your 5 rep starting weight on every 90 seconds.
Record Last 3 rep weight.

Metcon (Time)


For time:
30 Alt DB snatch @22.5/15kg
15 Pull-ups
100 Double-Unders
30 Alt DB snatch @22.5/15kg
15 Pull-ups
100 Double-unders

Time Cap = 12:00

Read more

Conditioning

CrossFit Inventive – Pure Conditioning


Warm-up


20 scorpions F/B
30 sec Lower back hipfleor
30 Green banded SLDL
3 x 10 EW crab walks
20m bear crawl
——-
3 x 100m Ski-erg efforts
10 x KB Goblet squats after each effort
——-

Metcon (No Measure)


30 min Amrap:
Teams of 2.
1000m Ski Erg/Row
30 Deadball squats (hold at Stomach)@AHAP
80m Bear Crawl (ALt 4 x 20m)

Read more

Partner WOD

CrossFit Inventive – CrossFit


Metcon (Time)


6 Rounds For Time:
200m Farmers carry 2 x KB/DB @AHAP
40 wallball @9/6kg
200m Run (Together)
40 HRPU

Read more

Friday

CrossFit Inventive – CrossFit


Warm-up


20 pull aparts
10 pass throughs
30 Banded tricep ext
30 Banded Lat pulldowns
2 x 10m High bum bear crawls
20 scorpions front
30 sec lower back hipflexor each side
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Push-Ups
30 Second Side Plank (right)
30 Second Hang Knee raise
Rest 30 seconds
——————-

Metcon (No Measure)


On Every 90 seconds x 8 Sets:
4 Strict Pull-ups + 4 Ring dips
Go on:
0:00/1:30/3:00/4:30/6:00/7:30/9:00/10:30

Metcon (Time)


For Time:
50-40-30-20-10
Ab-mat sit-ups
25-20-15-10-5
Burpees
10-8-6-4-2
C2B Pull-ups
No cap (Coach calls cut off)

Above rep scheme E.G:
50 sit-up, 25 burpee, 10 C2B
40 Sit-ups, 20 burpee, 8 C2b
“Etc”

Read more

Thursday

CrossFit Inventive – CrossFit


Deadlift (4 x 4 Deficit @75%)


Build to 75% of your 1RM & complete 4 sets of 4 reps @75% of your 1RM. Stand on 1 x 20kg plate.

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 2009
To learn more about DT click here
RX=70/47.5kg

Read more

Conditioning

CrossFit Inventive – Pure Conditioning


Metcon (5 Rounds for time)


5 rounds, each for time of:
Row 250/200 meters
10 Burpee Box jumps @ 24″/20″
Run 200 meters
– Rest 2 minutes

Read more

Gymnastics

CrossFit Inventive – Gymnastics


Warm-up


30 banded pull-aparts
10 pass throughs
15 Ring scap pulls
1 lap spiderman lunge rotation
20m High bum Bear crawl
——————————

Metcon (No Measure)


Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Supine Banded Lat Pull-Down x 10 reps @ 2030
Interval 2 – Hollow Body Hang Hold x 20-30 sec
*The shape you hold should bring your hips closer to your ribs, not bending at the hips. A small hollow shape for longer time is better than an aggressive hollow shape for less time.

Metcon (No Measure)


Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Kick to Handstand on Wall with Hands Turned Out x 10 reps
Interval 2 – Donkey Kicks x 15 reps

Metcon (No Measure)


For 60 seconds, perform one set of:
Handstand Marching with Feet on Box x max reps

Rest 60 seconds, then. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Single Leg Thigh Taps on Box x 10 reps
Interval 2 – 20-30 sec handstand Hold ALT Feet off wall

Metcon (No Measure)


12 min EMOM: 4 sets
1- 15/10 cal Row sprint
2- 20 flutter kicks on rings/Hold
3- 40 Double-unders/60 singles

Read more

Olympic Lifting

CrossFit Inventive – Olympic Weightlifting


Warm-up


Frog stretch
couch stretch
ankle mobility
shoulder mobility
wrist mobility
————-
Barbell
x 3 reps
Clean Pull
Power clean
Hang power clean
front squat
squat clean
————-

Clean (2 drop reset reps x 8 on e min)

Squat Clean (2 drop reset reps on every min x8 )


Start @60% of your 1RM and build

Metcon (No Measure)


Power Clean (5 reps Every min (5 mins))

Light Weight (touch and go)

Rest 1 min

Power Clean 3 reps Every min (5 mins)

Moderate Weight (touch and go)

Rest 1 min

Power Clean (1 reps Every 30 secs (5 mins)

Heavy Weight

Rest 1 min

Power Clean (5 reps Every min (5 mins)

Light Weight (same weight you started with)

Read more

Tuesday

CrossFit Inventive – CrossFit


Warm-up


60 sec frog stretch
60 sec couch stretch
60 sec ankle mobility (Green band)
Cycle through sets:
10 Cal bike
15 Glute bridges each side
2 x 10 E/W Banded crab walk
———————–
Strength:

Back Squat (On every 90 sec 3 reps/3 sec pause in (BP) @70%)


Build to 70% of your 1RM.
Then as a group complete 8 sets x 3 rep with a 3 sec pause in bottom position. Go on every 90 seconds.

Metcon (Time)


For time:
50 Thrusters @40/30kg
*Each break complete 5 x T2B
10 minute cap

Read more

Accessory

CrossFit Inventive – Bullet Proof


Warm-up


15 internal/external rotations
30 nosed bridges
10 pass throughs
10 press each side
Core:
Rotate none stop for 4 cycles of each: (2 mins)
hollow hold
superman hold

Metcon (No Measure)


3 Sets:
Seated Arnold Press
into
Max rep DB Flat Bench press
2 mins rest.

Metcon (No Measure)


4 sets:
10 Strict Bent over rows (bar only)
into
3-5 Strict underhand grip chin ups:
60 sec rest only.

Metcon (No Measure)


3 sets:
20 plate skull crushers
into
20 Barbell bicep curls
90 rest

Read more

Monday

CrossFit Inventive – CrossFit


Metcon (AMRAP – Rounds and Reps)


Hero WOD
“JENKINS”
40 min amrap:
400m (with a Partner)
50 Burpees
400 meter Run
50 Kettlebell Swings (24/16 kg)
400 meter Run
50 Pull-Ups
400 meter Run
50 Push-Ups
400 meter Run
Split work between partners as needed. Run together.

Read more

PARTNER WOD

CrossFit Inventive – CrossFit


Metcon (Time)


Running Clock:
84-60-36
DB Alt Snatch@22.5/15kg
Strict Push up
42-30-18
Burpee Over DB
DB ALT Lunges
21-15-9
Strict Pull-ups
DB ALT Power clean
15-9-3
DB Squat
HSPU

Read more

Friday

CrossFit Inventive – CrossFit


Warm-up


Cycle through:
10 cal ski
1 lap inchworm
10 cal ski
1 lap spiderman lunge
20 hollow rocks
10 cal ski
10 wall squats
————————

Metcon (AMRAP – Reps)


For Max Reps Each Set: x 5 sets
1 min max rep Wallball @9/6kg
1 min max rep Abmat sit ups
1 min max rep Box jump overs
1 min max Cal Ski erg
2 min Rest
Score total reps for the 5 sets.

Read more

Thursday

CrossFit Inventive – CrossFit


Warm-up


20 scorpions F/B
30 sec lower back/hip flexor
30 sec of each side/front/side plank
Once through:

*Station 1 – Banded SLDL x 30
*Station 2 – Banded Crab walk x 40 steps
*Station 3 – Single-Leg Glute Bridge Hold x 15 each side
*Station 4 – 60 sec row

Stiff Leg Deadlift (4 x 8 Tempo @0303)


Points of Performance

-Clean Grip
-Maintain same slight knee bend throughout the entire movement
-Push the Hips Back
-Keep Straight Lumbar Curve
-Feel the Stretch in your Hamstrings
-Raise Quickly, Bringing your Hips to the Bar
4 sets 8 reps Temp @the same weight for the4 working sets.
90 rest between working sets.

Metcon (Time)


For time:
50/40 Calories of Row
40 Deadlifts @102.5/70kg
50/35 Cal Assault bike
12 min cap

Read more

Conditioning

CrossFit Inventive – Pure Conditioning


Metcon (No Measure)


Every 2 mins x 10 rounds:
1- 12 Burpee + 200m run

2- 12 KBS + 300/200m Row

( 5 sets of each)

Read more

Olympic Lifting

CrossFit Inventive – Olympic Weightlifting


Warm-up


60 sec Thoracic spine stretch
90 sec frog stretch
60 sec ankle mobility
PVC pipe:
20 pass throughs
10 pass arounds
10 OHS
10 pass throughs
—————
Barbell
3 snatch pull
3 power snatch
3 3 OHS
3 snatch balance
3 hang snatch
3 full snatch
————-

Snatch Balance (8 min EMOM x 1 rep)


On every minute complete 1 snatch balance. Build each minute if you are confident otherwise stay light. This is about dropping under the bar fast. Stay light and focus on form if you can not build or you are a beginner.
Do not re rack the bar on your back if your not confident. Bring it to your hip creese and re rack the bar.
Record last rep.

Hang Snatch (On every 90 seconds x 7 sets complete 2 Hang squat)


0:00/1:30/3:00/4:30/6:00/7:30/
9:00.
Hang power if you cannot full snatch

Snatch (On every 30 sec 1 Full snatch x 10 lifts)


(5 minute running clock)
Use the same weight. Use a weight you can manage with good form and NO failed Attempts. You will get minimum rest between each lift!!

Read more

Gymnastics

CrossFit Inventive – Gymnastics


Warm-up


Twisted cross 30 each side
60 sec puppy dog pose
60 sec Seated Hamstring stretch
30 sec glute stretch each side
15 scap pulls
30 banded nose bridges
30 banded tricep ext
30 Banded lat pulldowns
—————-

Weighted Pull-ups (10 sets of 3 reps 60 rest)


Aim to increase weight each set holding 1 dumbbell between your legs. “Don’t smash the dumbbells up”. If you cant increase, stay at same weight throughout.
Scaled:
3 reps with 3-5 sec chin over bar hold, even if using a band.

Metcon (No Measure)


Ring Muscle up progressions:
12 MIN EMOM:4 sets
1- 5 x Ring pulls to sternum
2- 4 x Ring pull/transition to bottom of rings
3- 3 x Ring Pull/transition to bottom of rings to top of rings.

Metcon (No Measure)


3 attempts at:
Banded Muscle up transition to dip.
Aim to get 5 reps each attempt.

Read more

Tuesday

CrossFit Inventive – CrossFit


Front Squat (4/3/2-4/3/2-4/3/2)


Working sets:
EG:
4 @90kg
3 @95kg
2 @100kg

4 @95kg
3 @100kg
2 @105kg

4 @100kg
3 @105kg
2 @110kg

Metcon (AMRAP – Rounds and Reps)


7 min amrap:
6 Hang squat clean @60/40kg
9 HRPU
12 Air squats

Read more

Accessory

CrossFit Inventive – Bullet Proof


Warm-up


20 red banded pass throughs
into
3 rounds:
15 Banded pull aparts
5 Dive Bomber push ups
Then:
50 hollow rocks
Then
20 Plyo spiderman lunges

Metcon (Weight)


10-8-6-4-2
Increasing weight bench press
10 x Dumbbell bent over row in-between each set @same weight.

Metcon (No Measure)


Kneeling hammer curl to press
4 x 10
90 rest

Metcon (No Measure)


3 -Way Dumbbell Raises
10 x Upright rows
10 x Front raise
10 x Lateral raise
(Light & controlled weight)

Read more

Monday

CrossFit Inventive – CrossFit


Warm-up

Push Jerk (3-3-3-3-3-3-3)


Work to a heavy but safe triple push jerk over 7 sets.

Metcon (3 Rounds for time)


3 Sets:
20/15 Cal Assault Bike
20 Alt Hang clean press @22.5/15kg
55 Double unders
*Aim to rest 3 mins between sets depending on group sizes.

Read more

Conditioning

CrossFit Inventive – Pure Conditioning


Metcon (Time)


For time with a partner complete:
200 Cal Row
200 cal Assault bike
200 cal Ski erg
**Share workload evenly or stitch up your partner and make them do more.
**Can be done in any order.

Read more

Saturday Team WOD

CrossFit Inventive – CrossFit


Metcon (AMRAP – Rounds)


30 Minute amrap:
2 rope climbs
10 Deadball over shoulder
15 Box jump overs@20 inch

*Each team member hits the clicker after they complete a full round. Score total completed round for each team.

Read more

Friday

CrossFit Inventive – CrossFit


Metcon (No Measure)


ACCESSORY STRENGTH:
4 X 10
BARBELL BENCH
SUPER SET WITH:
4 X 10 DUMBBELL BENT OVER ROWS.

Metcon (Time)


For time:
24-21-18-15-12-9-6-3
KBS @24/16KG
PUSH-UP
ABMAT SIT-UPS

Read more

Thursday

CrossFit Inventive – CrossFit


Warm-up


Cycle through 3 sets of:
150m row
3 inchworm 2 push-ups
10 Scorpions
10 Calf pumps
10 Nose bridges
———–
30 Bnaned SLDL
Banded crab walks

Deadlift (8-8-8-8-8-8-8-8)


From an empty bar build to a heavy set of 8 reps using 8 sets total. Record heaviest set of 8. make sure form comes before weight!!

Metcon (AMRAP – Rounds and Reps)


15 minute amrap:
40 Double unders
10 Burpee to 6 inch target
200m run

Read more

Pure Conditioning

CrossFit Inventive – Pure Conditioning


Metcon (Time)


Teams of 3

10,000m ski erg

On every 3 mins all team member stop and do 10 burpees until 10k is complete.
Start 0:00 with 10 burpees.

45 minute cap

Read more

Gymnastics

CrossFit Inventive – Gymnastics


Warm-up


30 red banded nosed bridges
10 pass throughs
10 banded press each side
running clock:
30 x hand plank shoulder taps
10 x scap push-ups
20 x hollow rocks
60 sec superman hold
—————-

Metcon (No Measure)


Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Scap pulls x 9 reps
Interval 2 – Half Pull-Up Pulses x 12 reps
*Scale this movement if necessary by placing your feet either on the floor or on a box in front of you.
Interval 3 – Chin over bar hold or Scale to Chin Hang Toe Taps x 15 reps

Metcon (No Measure)


Chest-To-Bar Pull-Up Scaled x 6 reps with 1 sec pause at bar.
Keep shoulders down and back and elbows behind the body, not under the ba.

Metcon (AMRAP – Reps)


Jumping Pull-up:
For 60 seconds, perform one set of:
Jumping Pull-Ups x max reps (Unbroken) Aim for 1 sec hold over bar before the following rep.
Get legs should do all the work of accepting the load of the body as you come down from the jump. Your arms’ job is simply to help you pull upward into the pull-up, not to help you land on the floor.

Metcon (No Measure)


Core:
For 2 minutes, perform one set of:
Tuck Rocks x max reps
Rest 60 sec
60 sec Max effort L-sit on plates
Rest 60 sec
Repeat 60 sec Max effort L-sit on plates

Read more

Olympic Lifting

CrossFit Inventive – Olympic Weightlifting


Warm-up (No Measure)


Couch stretch 60 sec
frog stretch 60 sec
ankle mobility 30 E/S
Green banded shoulder mobility
30 sec forearm stretch
—————
Barbell:
Clean pull x 3
power clean x 3
hang power clean x 3
front squat x 3
squat clean x 3
push press x 3
split jerk x 3

Clean and Jerk (12 min emom: Increasing weight safely. )


This clean can be power or full. Jerk can be split of push jerk. Feel free to practice both.

1 x Power clean + 1 x Hang power clean + 1 x Hang squat clean + 1 x Squat clean (On every 2 mins x 8 sets)


This complex is high volume, start light and build increase by no more than 5kg total each set.

Read more

Accessory

CrossFit Inventive – Bullet Proof


Warm-up


Unilateral Kettlebell:
6 Squats
6 SL-SLDL
6 Push press
6 Reverse lunges
6 Bent over row
(repeat)
3 x 10 wheelbarrow walks

Metcon (No Measure)


Plyometric box jumps
@ 3 x different heights
x 6 sets

Metcon (No Measure)


4 sets:

1- Sled Push/Pull @AHAP x 4
Into:
2- DB Flat bench x 10
Elevated Ring row x 5

Read more

Tuesday

CrossFit Inventive – CrossFit


Back Squat (4 x 4 Tempo @30X0)


build to 75 % of your 1RM and complete 4 sets of 4 reps with the above temp. Take 90 rest between each working set.

Metcon (AMRAP – Reps)


8 minute amrap increasing reps:
1 x Squat clean@80/50kg
2 x LBB
3 x T2B
Increase reps up by 1 on both LBB & T2B each round. Clean stays at 1 rep each round.

Read more

Conditioning

CrossFit Inventive – Pure Conditioning


Metcon (No Measure)


Every 90 seconds, for 30 minutes (4 sets) of:
Station 1 – 15/10 Cal Assault Bike
Station 2 – 15 Burpees
Station 3 – 250/200m Row
Station 4 – 20 WallBall
Station 5 – 200m Run

Read more

Monday

CrossFit Inventive – CrossFit


Warm-up


2 x 30 sec T-spine stretch on wallball/15 rest
30 sec twisted cross each side
30 sec puppy dog pose
10 leg swings F/L
30 sec static squat hold Push knees out
30 red banded pull aparts
10 pass throughs
2 x laps of Overhead banded walking lunges
10 HRPU down slow/up fast
————————-
Strength:

Metcon (No Measure)


3 sets For quality:
30 sec bear craw
30 rest
30 sec Handstand hold
30 rest
30 sec L-hang
30 rest
30 sec Bulgarian split squat jumps
30 rest
each effort should be unbroken.

2 x Push press + 1 x Push jerk (On every 90 sec x 8 sets)


Build safely over the 8 sets or stay at the same weight and focus on good technique.
Scale to:
3 x Push Press!

Read more

Monday

CrossFit Inventive – CrossFit


Warm-up


2 x 30 sec T-spine stretch on wallball/15 rest
30 sec twisted cross each side
30 sec puppy dog pose
10 leg swings F/L
30 sec static squat hold Push knees out
30 red banded pull aparts
10 pass throughs
2 x laps of Overhead banded walking lunges
10 HRPU down slow/up fast
————————-
Strength:

Metcon (No Measure)


3 sets For quality:
30 sec bear craw
30 rest
30 sec Handstand hold/walk
30 rest
30 sec Bulgarian split squat jumps
30 rest
30 sec L-Hang
30 rest
each effort should be unbroken.

2 x Push press + 1 x Push jerk (On every 90 sec x 10 sets)


Build safely over the 10 sets or stay at the same weight and focus on good technique.
Scale to:
3 x Push Press!

Read more

Partner WOD

CrossFit Inventive – CrossFit


Metcon (AMRAP – Reps)


Running clock
Mins 0:00-10:00:
Amrap (rounds)
3 DB HPC
6 DB Push-up
9 DB Deadlift
@2 x 22.5/15kg
(round for round)
=18 reps (PR)
Mins 10:00-11:00:
REST
Mins 11:00-16:00 (5 mins)
Partner A holds DB’s while Partner B completes as many reps as possible of:
T2B. Change as many times as needed. DB’s must be off the ground the entire time!
Mins 16:00-17:00
REST
Mins 17:00-30:00 (13 mins)
AMRAP: (Round for round)
100m run
10 Wallball shots @9/6kg

Read more

Friday

CrossFit Inventive – CrossFit


Warm-up


60 sec hammy stretch on upright
30 sec lower back stretch E/S
20 x red banded pull aparts
10 pass throughs
10 OHS
3 sets:
8 KBS
4 KB-thrusters E/S
4 KB Push press E/S
————

Dumbbell Bent Over Row (4 x 15 each side @ same weight)

Metcon (3 Rounds for time)


10 Cal Assault Bike
10 KB Thrusters
10 Muscle Up
10 DB Alt Power Snatch
10 Muscle Up

Rest 3:00 Between each round
MUP can be ring or bar, scale to C2B, pull-ups, strict pull-ups.
*KB thrusters @2 x 16/12kg
*DB snatch @22.5/15kg

Read more

Thursday

CrossFit Inventive – CrossFit


Warm-up


20 scorpions front back
30 sec lower back hip flexor
30 sec quad stretch
3 sets:
30 sec box hammy stretch
15 banded lat pull downs
4 KB Single leg SLDL E/S
10 banded SLDL
—————-
Strength:

Stiff Leg Deadlift (4 sets 8 reps 90 rest)


Points of Performance

-Clean Grip
-Maintain same slight knee bend throughout the entire movement
-Push the Hips Back
-Keep Straight Lumbar Curve
-Feel the Stretch in your Hamstrings
-Raise Quickly, Bringing your Hips to the Bar
Complete 4 set of 8 reps at the same weight. Complete all 4 sets with good form.

Metcon (Time)


For time:
100 Lateral Bar Burpees
On every minute complete 5 power clean @60/40kg until 100 burpees are complete.
Start with 5 PC
Good luck!


Troy Whittaker

Read more

Conditioning

CrossFit Inventive – Pure Conditioning


Metcon (No Measure)


5 rounds
Round for round with partner:
21 cal row
18 Abmat sit ups
15 Double DB Push press

Read more

Olympic Lifting

CrossFit Inventive – Olympic Weightlifting


Warm-up


3 x 30 sec Thoracic spine stretch 15 rest
90 sec frog stretch
30 sec spiderman lunge hold
30 sec lower back hip flexor
3 inchworm 2 push-ups
2 x 10 Each way crab walks
—————-
Barbell:
3 x snatch pull
3 x power snatch
3 x OHS
3 x snatch balance
3 x squat snatch

Snatch Pull (12 mins only!)


Work to a heavy drop reset double. Find hip crease, pop hips, shrug pull.

Snatch (6 min EMOM x 1 rep @70-75%)


The focus in being confident with a squat snatch and no misses.

Rest 2 mins then:

1 x Power Snatch + 1 x Hang Full Snatch (6 min EMOM of this complex @Above weight)

Read more

Gymnastics

CrossFit Inventive – Gymnastics


Warm-up


Use wrist straps for this session
30 sec puppy dog pose
30 sec twisted cross E/S
20m High bum bear crawl
20m hips down bear crawl
1 lap inchworm
1 lap forward crab walk
10 scap pulls
3 controled walk walks
4 sets:
20 on 40 of L-ring hold
——————–

Metcon (AMRAP – Reps)


4 min amarp:
3 sec accent tempo HSPU
* Kick up each rep and control decent.
Increase to deficit if you need a greater challenge.

Metcon (No Measure)


Skills:
15 min emom:
1- 5 Strict HSPU
2- 30 sec Bottom balance
3- 6 Alt rope pull-ups

Metcon (No Measure)


Finisher:
4 sets:
10 DB floor press @AHAP
Max effort strict ring pull-ups
2 mins rest

Read more

Tuesday

CrossFit Inventive – CrossFit


Warm-up


Couch Stretch x 60 E/S
Twisted cross 30 E/S
puppy dog pose 30 sec
20 scorpions Front back
Lower back hip flexor 30 E/S
30 sec glute E/S
40 calf pumps
10 HRPU
15 scap pulls
—————
3 x 4 each side DB Turkish get up
—————

Metcon (6 Rounds for time)


On every 5 mins x 6 sets:
200m run
10 T2B
10 Alt DB Clean press
10 Box Jumps @24/20 inch

Read more

Accessory Strength

CrossFit Inventive – Bullet Proof


Warm-up


3 sets:
10 nose bridges
15 tricep ext
10 Banded Chops E/S
1 wall walk
20m Overhead Double KB carry (light)
——————–

Metcon (No Measure)


CORE
3 sets:
10 x OH Plate sit-ups
20 x Plate Hollow fluter kicks
20 x Alt Cross body V-ups
30 sec rest

Metcon (No Measure)


Double Dumbbell complex
3 sets:
8 x Bent over rows
8 x hang clean
8 x Atl strict press
90 rest

Metcon (No Measure)


12 min EMOM:
1- 5 Box HSPU push-up with DB’s
2-Even: 20 sec L-Rope hang
3- 15 sec E/S star side plank

Metcon (No Measure)


For Quality:
30 renegade rows

Read more

Monday

CrossFit Inventive – CrossFit


Warm-up


Frog stretch x 90 sec
Couch stretch x 30 E/S
Table top stretch 2 x 30
Red banded:
pull aparts
pass throughs
OHS
Banded Crab walk 3 x 10 E/W
DB Overhead Carry 3 x 20m
———————

Overhead Squat (4 x 3 @same weight)


Choose a safe weight that you can complete 4 sets of 3 reps at the same weight.

Metcon (5 Rounds for time)


Ski Erg:
5 SETS:
20/15 Cal Max effort sprints

Read more

Conditioning

CrossFit Inventive – Pure Conditioning


()

Read more

Saturday Partner WOD

CrossFit Inventive – CrossFit


Metcon (Time)


For time:
100 Alt DB snatches
100 T2B
150 HRPU
150 Abmat sit-ups

*Partner 1 begins by running 200m while Partner 2 begins the Dumbbell Snatches. Keep switching until all exercises are complete.

Read more

Friday

CrossFit Inventive – CrossFit


Warm-up


60 sec lower back stretch E/S
60 sec assault bike
60 sec row
60 sec push-up plank hold
60 sec wall squats
3 rounds
10 ring rows
20 red banded tricep ext
6 plyo spiderman lunges
10 scorpions front/back
——————

Metcon (No Measure)


EMOM x 4 cycles: 12 mins
1- 20 sec False grip ring hold at sternum. 40 rest.
2- 20 sec bottom ring hold
3- 20 sec top of the ring hold

Metcon (AMRAP – Reps)


16 minute EMOM: (4 sets)
1- 15/10 cal Row sprint
2- 5 ring dips
3- 60 sec max rep burpee box jump @24/20inch
4- Rest
*This is about how hard are you willing to work on the box jumps. Be consistent each round but keep moving.
*Record total burpee box jumps over the 4 sets.

Read more

Thursday

CrossFit Inventive – CrossFit


Warm-up


10 leg swings F/L
1 lap inchworm
1 lap high bum bear crawl
1 lap triple leg ext walk
20 scorpions F/B
30 sec lower back/hip flexor
30 Banded SLDL
2 x 10 red banded press each side
—————-

Deadlift (5 reps on every 90 sec x 6 sets @75% )


Build to 75% 1RM and complete 5 reps on every 90 seconds x 6 sets
For TNG reps.

Metcon (Time)


For time:
50 Barbell SDHP @35/25kg
40 Wallball shots@9/6kg
30 Lateral bar burpees
20 Barbell S20 @32/25kg
10 Lateral bar burpees
15 min cap

Read more

Conditioning

CrossFit Inventive – Pure Conditioning


Metcon (No Measure)


3 rounds for time:
20/14 cal assault bike
10 Double 40m DB Front Rack carries @2×22.5/15kg

Rest 3 mins then:
55 abmat sit-ups
55 cal row
55 Overhead plate sit-ups

Rest 3 mins then:
Even teams 200 Cal Row

Read more

Gymnastics

CrossFit Inventive – Gymnastics


Warm-up


One set of:
Couch stretch
Glute stretch
Lower back/hipflexor
Kettlebell Ankle Pulses x 20 reps (each leg)
2 x 10 E/W crab walk
20m triple leg ext walk
10 air squats
10 scap pulls
3 x 20 sec L-ring holds
————-
Ring pistol squats
3 x 5 each side

Metcon (No Measure)


Every 20 seconds, for 2 minutes (3 sets) of:
Interval 1 – Pistol Half Squat x 3 reps (right leg)
Interval 2 – Pistol Half Squat x 3 reps (left leg)
Use box or bench if need be.

Metcon (No Measure)


Every minute, on the minute, for 4 minutes (4 sets) of:
Alternating Pistol Squat x 8-10 reps (4 reps each leg)

Metcon (No Measure)


Every minute, on the minute, for 3 minutes (3 sets) of:
Hollow Body Sit-Up to L-Sit on Kettlebells/plate x 8-10 reps
*Attempt to keep your feet off the floor for the duration of the set.

Metcon (No Measure)


Every 30 seconds, for 90 seconds (3 sets) of:
V-ups x 6 reps

Immediately followed by. . .

Every 30 seconds, for 90 seconds (3 sets) of:
L-Hang Hold from Bar x 15 seconds

Followed by. . .

For 60 seconds, perform one set of:
Straight Body Ceiling Reaching Crunches x max reps

Rest 2 minutes then:

10 Strict T2B

Read more

Olympic Lifting

CrossFit Inventive – Olympic Weightlifting


Clean Pull (4 x 2 @100% of 1RM Power Clean)

1 x Hang Power Clean 1 x Power Clean (On E2 Mins x 8 sets)


Increasing weight

Clean (5 Minute AMRAP @80% 1RM)

Read more

Bullet Proof

CrossFit Inventive – Bullet Proof


Warm-up


Med ball warm-up:
3 rounds:
8 Med ball Good Mornings
5 Shoulder med ball reverse lunge each side
5 Shoulder med ball squats each side
5 single arm med ball push-ups each side
—————–
3 x 10 L-knee tucks (boxes)

Dumbbell Flat Bench Press (Alt 4 x 20 @AHAP 90 rest)

Metcon (No Measure)


Super set:
Single arm DB Bent over row x 15 each side @AHAP
into:
20 empty bar bicep curls
90 rest

Metcon (No Measure)


3 sets Max rep stationary dips
into 12 rainbow medball slams

Read more

Tuesday

CrossFit Inventive – CrossFit


Warm-up (No Measure)


30 banded pull-aparts
10 red banded pass throughs
10 Hrpu slow/fast
40 claf pumps
30 sec calf stretch E/S
2 laps high hip bear crawl
3 x 20m Over head DB carry
3 x 20 on 20 off of each:
handstand hols
hanging knee raise.

Metcon (No Measure)


Rope climb work:
2 unbroken climbs x 5 reps
Scale to 5-10 single climbs
or 4 seated to standing.
10-12 mins on this drill.

Metcon (Time)


5 rounds for time of:

7 HSPU
15 KBS@24/16
40 Double unders

Read more

Let's get started

Enter your details below to book in a time to meet us, have a chat & check out our gym

Contact Us
Crossfit Journal
Reebok
Wodify
Lifeaid