Friday
CrossFit Inventive – CrossFit Warm-up (No Measure) carpark run Anterior seated shoulder stretches Posterior delt/lat stretch Puppy dog stretch 30 x Red banded pull aparts 10 banded Over head squats 30 sec spiderman lunge hold E/S 60 sec hammy stretch ——————— 3 rounds: 5 scap pulls 5 kipping swings Clean and Jerk (4 sets 3 […]
Thursday
CrossFit Inventive – CrossFit Warm-up (No Measure) 2 x carpark runs 2 laps high knee runs 2 laps butt flicks 2 laps side skips 2 laps fast feet On the spot: 2 rounds: 5 inchworm 1 push up 10 Alt lunges 15 Air squats Stretch: 60 sec E/S Hammy stretch 30 sec E/S spiderman lunge […]
Skills & Conditioning
CrossFit Inventive – CrossFit Warm-up (No Measure) 15 x Red banded internal/External rotation 30 x Nose bridges 30 x straight banded pull aparts Rotate through: 1 min assault bike @65/55rpm 1 min Row @1:50/2:00min pace 1 min Plank 1 min Handstand hold/Wall walks 40 calf pumps 3 Rounds 5 strict push ups 5 scap pulls […]
Tuesday week 1/4
CrossFit Inventive – CrossFit Warm-up (No Measure) 60 couch stretch PVC pass throughs PVC pass arounds PVC shoulder stretch 30 sec static squat PVC sotts 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 (12 mins to establish 3RM […]
Block 2- Week 1of 4
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 2 rounds: 5 inchworms 1 push-up 10 hollow rocks 5 Kipping swings 5 wall squats ———————- Strength: Back Squat (3 sets x 3 reps @80% […]
Thursday
CrossFit Inventive – CrossFit Warm-up (No Measure) 400m run 1 lap inchworm 1 push up 1 lap spiderman lunge 2 laps bear crawl 2 laps walking lunge 20 scorpions front/back 30 sec lower back hip flexor stretch 3 x 30 sec box hamstring stretch 60 sec couch stretch Each leg ————————————- Strength: Deadlift (3 sets […]
Skills & Conditioning
CrossFit Inventive – CrossFit Warm-up (No Measure) 15 x Red banded internal/External rotation 30 x Nose bridges 3 sets: 10 x PVC prone shoulder press 10 x PVC sotts press then: 2 min assault bike @65/55rpm 2 min Row @1:50/2:00min pace 400m run 30 on/30 off plank 30 sec spiderman lunge hold 30 sec lower […]
Tuesday
CrossFit Inventive – CrossFit Warm-up (No Measure) 2 x carpark run 60 sec couch stretch E/S Green banded shoulder mobility 30 red banded pull aparts 10 red banded passthroughs 30 sec spiderman lunge hold with rotation 30 sec glute stretch 20 scorions front/back 30 sec lower back/hipflexor stretch ——————- 3 Sets: 5 slow scap pulls […]
Monday week4/4 (block 1)
CrossFit Inventive – CrossFit Warm-up (No Measure) 2 carpark runs 10 x leg swings forward/Lateral 2 x laps Overhead walking lunge 10 x wall squats On The spot: 30 sec spiderman lunge knee over toe 30 sec glute stretch E/S 60 sec hammy stretch 20 scorpions on back only 30 sec lower back/hipflexor 60 sec […]
Saturday Partner/Teams WOD
CrossFit Inventive – CrossFit Metcon (Time) Teams of 2 50 Synchro Deadlift @70kg 100 K2E 300M RUN (TOGETHER) 40 Synchro Deadlift 75 K2E 300M RUN 30 Synchro Deadlift 50 K2E 300M RUN *Russian KBS= Eye hight. *Share workload on K2E *Run must be togethe