Friday
CrossFit Inventive – CrossFit Warm-up (No Measure) 60 couch stretch 60 sec hamstring stretch. PVC pass though PVC pass arounds PVC shoulder stretch 30 sec static squat PVC sorts press x 10 5 inchworm 1 push up 30 sec spiderman lunge 20 scorpions front/back 30 sec lower back/hip flexor stretch ———————————— Strength: Snatch (10 min […]
Thursday
CrossFit Inventive – CrossFit Warm-up (No Measure) 400m run 10 forward/lateral leg swings 5 Inchworm 2 push-ups 30 sec spiderman lunge hold E/S Glute stretch 30 sec E/S 10 wall squats 20 scorpions (front-back) 30 sec hip flexor & Lower back stretch Hamstring box stretch 3 x 30 sec —————————————– Strength: Deadlift (3 sets 8 […]
Wednesday Skills & Conditioning
CrossFit Inventive – CrossFit Warm-up (No Measure) 15 x red banded internal/externat rotation 30 x (red banded) Nose bridges 60 sec row 60 sec bike 60 sec plank 30 sec spiderman lunge hold 30 sec glute stretch 40 calf pumps —————————– 100 Double Unders (Time) For time: 100 DU’s Metcon (No Measure) SKILLS: Ring Muscle […]
Tuesday
CrossFit Inventive – CrossFit Warm-up (No Measure) Green banded 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 ——————- 50 x Hollow rocks —————— Strength: 2 x Push Jerk + 1 x Split Jerk (4 […]
Monday week 3/4
CrossFit Inventive – CrossFit Warm-up (No Measure) Red banded warm-up 200m run 5 inchworms 1 push-up 30 sec spiderman lunge hold 30 sec glute stretch 20 sorpions front/back 30 sec lower back hip flexor 2 rounds: 5 scap pulls 5 kipping swings 5 wall squats ———————- Strength: Front Squat (3 sets 5 reps 90 sec […]
Saturday Wanda Sandhills 6am
CrossFit Inventive – CrossFit Metcon (No Measure) 6am Wanda Sandhills Meet at end if car park!
Friday
CrossFit Inventive – CrossFit Warm-up (No Measure) 60 couch stretch PVC pass though PVC pass arounds PVC shoulder stretch 30 sec static squat PVC sorts press x 10 5 inchworm 1 push up 30 sec spiderman lunge 20 scorpions front/back 30 sec lower back/hip flexor stretch ———————————— Snatch (10 min EMOM snatch singles ) Can […]
Thursday week 2/4
CrossFit Inventive – CrossFit Warm-up (No Measure) 200m run 10 leg swings forward/lateral Triple leg ext walk Overhead walking lunge 30 sec spiderman lunge hold 30 sec glute stetch 30 sec lower back/hipflexor 3 x 30 sec box hammy stretch 3 x 30 sec plank ——————— Strength : Deadlift (3 sets 8 reps 2 mins […]
Skills & Conditions
CrossFit Inventive – CrossFit Warm-up (No Measure) 15 x red banded internal/externat rotation 30 x (red banded) Nose bridges 60 sec row 60 sec bike 60 sec plank 30 sec spiderman lunge hold 30 sec alt ploy spiderman 30 sec flute stretch 40 calf pumps —————————– Metcon (No Measure) SKILLS: Ring Muscle up progressions: 12 […]
Tuesday
CrossFit Inventive – CrossFit Warm-up (No Measure) Green banded 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/hiupflexor stretch ——————- 3 Sets: 5 strict pull ups 8 KBS strict press E/S ——————- Strength: 2 x Push […]