Monday week 2 of 4 week block 1
CrossFit Inventive – CrossFit Warm-up (No Measure) Red banded warm-up 200m run 5 inchworms 1 push-up30 sec spiderman lunge hold 30 sec glute stretch 20 sorpions front/back 30 sec lower back hip flexor 2 rounds: 5 wall squats 5 kipping swing 5 hollow rocks ———————- Strength: Front Squat (3 sets 5 reps 90 sec rest) […]
Saturday team wod
CrossFit Inventive – CrossFit Metcon (AMRAP – Rounds and Reps) In even teams complete relay still: AMRAP in 25mins 10/7 cal Assault bike 10 X DB over shoulder@25/20 10 cal Row 100m KB carry @2 x24/16kg
Friday
CrossFit Inventive – CrossFit Warm-up (No Measure) Red banded internal/external rotation 15 reps 30 nose bridges Double carpark run 10 leg swings forward/lateral 2 lap single leg/triple leg ext walk 1 lap spiderman lunge 30 sec glute stretch E/S 40 calf pumps ———————– 3 rounds: 5 x strict knee raises 5 x Strict Push-ups 5 […]
Thursday
CrossFit Inventive – CrossFit Warm-up (No Measure) 400m run 30 sec spiderman lunge hold E/S 30 sec Glute stretch E/S 20 scorpions front/back 30 sec lower back/hipflexor stretch 3 rounds for quality: 5 inchworm 1 push up 10 alt lunges 15 air squats Deadlift (3 x 8 @70% 1RM 2 mins rest) Working deadlift volume […]
Wednesday
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 5 KBS strict press E/S ——————- 2 x Push Jerk […]
Tuesday
CrossFit Inventive – CrossFit Warm-up (No Measure) 200m run 30 sec spiderman lunge hold 30 sec glute stretch 20 sorpions front/back 30 sec lower back hip flexor 3 rounds: 5 wall squtas 5 inchworms 1 push-up 10 hollow rocks Front Squat (3 sets 5 reps 90 sec rest ) Build up to 75% of your […]
Saturday Partner WOD
CrossFit Inventive – CrossFit Metcon (No Measure) Coach choose a warm-up Metcon (Time) Share the workload evenly with your partner: For time: 500m run (together) (chairs) 90 Wallball @9/6kg 500m run 70 burpee 500m run 50 T2B/K2E 500m run 30 HSPU 500m run 10 Bar muscle ups or 20 Pull-ups *All runs have to be […]
Friday
CrossFit Inventive – CrossFit Warm-up (No Measure) Green banded shoulder mobility 30 x Red banded pull-apart’s 20 x red banded pass-throughs carpark run 2 laps walking lunges with rotation 1 lap spiderman lunge 20 scorpion front/back 30 sec lower back/hipflexor stretch E/S 30 sec glute stretch E/S 30 sec calf stretch on wall E/S ———————- […]
Thursday
CrossFit Inventive – CrossFit Warm-up (No Measure) Green Banded shoulder mobility 2 laps walking lung steps (hands overhead 2 laps bear crawl 1 lap spiderman lunge 1 lap inchworm 1 push up 30 sec glute stretch E/S 30 sec lower back/hipflexor E/S 30 sec E/S wrist forearm stretch 60 sec hammy stretch on rig upright: […]
Wednesday
CrossFit Inventive – CrossFit Warm-up (No Measure) 400m run 5 inchworm 1 push up 30 sec spiderman lunge hold E/S 30 sec Glute stetch E/S 20 scorpions front/back 30 sec lower back/hip flexor stretch E/S 30 sec calf stretch on back wall E/S ————— 3 rounds for quality of: 8 x KB thrusters @16/12kg (4 […]