Thursday
CrossFit Inventive – CrossFit Warm-up (No Measure) 2 x carpark runs 10 leg swings forward/lateral 2 laps high knee runs 2 laps butt flicks 4 laps side skips 4 lap run throughs increasing speed 2 laps bear crawls Stretch: 60 sec E/S Hammy stretch 30 sec E/S spiderman lunge hold 30 sec Glute stretch E/S […]
Skills & Conditioning Day
CrossFit Inventive – CrossFit Warm-up (No Measure) 60 sec couch stretch each side 15 x Red banded internal/External rotation then: 1 min assault bike @65/55rpm 1 min Row @1:50/2:00min pace 1 min plank 1 min Handstand hold 3 x 20 sec on 30 sec off Chin over bar hold ————————— Skills: Ring Pull-ups (AMRAP – […]
Tuesday
CrossFit Inventive – CrossFit Warm-up (No Measure) carpark run Anterior seated shoulder stretches Posterior delt/lat stretch Puppy dog stretch 20 x PVC pass throughs 10 pass arounds each way 10 Over head squats 10 snatch balance 10 Zotts press 30 sec spiderman lunge hold E/S 30 sec Glute stretch 60 sec hammy stretch ——————— 3 […]
Monday week 3/4
CrossFit Inventive – CrossFit Warm-up (No Measure) 2 x carpark run 20 red banded pull aparts 10 banded pass throughs 10 banded OHS 30 sec spiderman lunge hold 30 sec glute stretch 20 sorpions front/back 30 sec lower back hip flexor 3 rounds: 3 inchworms 1 push-up 5 wall squats 5 V-ups ———————- Strength: Back […]
Saturday Partner WOD
CrossFit Inventive – CrossFit Warm-up (No Measure) 2 carpark runs 10 leg swings forward/lateral 3 rounds: 10 Red banded pull aparts 5 Strict push ups 5 scap pulls 30 sec spiderman lunge hold 30 sec glute stretch E/S 30 sec spiderman lunge E/S 60 sec hammy stretch ———————– Partner Tabata 20/10 Slam ball plank hold […]
Friday
CrossFit Inventive – CrossFit Warm-up (No Measure) carpark run 10 leg swings forward/lateral Seated shoulder/Pec stretch 60 sec Posterior delt/lat stretch 60 sec Puppy dog stretch 30 x Red banded pull aparts 10 banded Over head squats 30 sec spiderman lunge hold E/S 30 sec Glute stretch E/S 60 sec hammy stretch ——————— Strength: Clean […]
Thursday
CrossFit Inventive – CrossFit Deadlift (8 MIN EMOM @65% 1RM) Pyramid Volume on minimal rest: Min 1- 4 reps Min 2- 5 reps Min 3- 6 reps Min 4- 7 reps Min 5- 8 reps Min 6- 7 reps Min 7- 6 reps Min 8- 5 reps 48 reps Week 2/4 Down in weight, up […]
Skills & Conditioning
CrossFit Inventive – CrossFit Warm-up (No Measure) 15 x Red banded internal/External rotation 30 x Nose bridges 3 sets 5 scap pulls 5 strict push ups 10 air squats then: 1 min assault bike @65/55rpm 1 min Row @1:50/2:00min pace 1 min plank 1 min Handstand hold 30 sec calf E/S stretch on up right […]
Tuesday week 2/4
CrossFit Inventive – CrossFit Warm-up (No Measure) 60 couch stretch PVC pass throughs PVC pass arounds PVC shoulder stretch 30 sec static squat PVC zots press x 10 5 inchworm 1 push up 30 sec spiderman lunge 20 scorpions front/back 30 sec lower back/hip flexor stretch ———————————— Strength: Power Snatch (4 sets 3 reps @90% […]
Monday week 2/4 (Block 2)
CrossFit Inventive – CrossFit Warm-up (No Measure) Red banded warm-up 200m run 30 sec spiderman lunge hold 30 sec glute stretch 20 sorpions front/back 30 sec lower back hip flexor 60 sec squat hold 2 rounds: 5 inchworms 1 push-up 10 hollow rocks 5 Kipping swings 5 wall squats ———————- Strength: 3 set: Back Squat […]