Tuesday
CrossFit Inventive – CrossFit Warm-up (No Measure) Red banded warm up double car park run 5 inchworm 1 push up 30 sec spiderman lunge hold each side 30 sec glute stretch each side 20 scorpions front/back 30 sec lower back/hipflexor Each side 60 sec static squat hold, sit bum low as possible ————————– Core: (all […]
Monday week 1
CrossFit Inventive – CrossFit Warm-up (No Measure) Green banded Mobility Red banded mobility 200m run 5 inchworm 1 push up 30 sec spiderman lunge hold 30 sec Glute stretch E/S 20 scorpions front/back 30 sec lower back/hipflexor stretch —————————————– 3 rounds: 10 x Hollow rocks 5 x Kipping swings ——————————- Strength/ Accessory Bent Over Row […]
Saturday Testing Week 3
CrossFit Inventive – CrossFit Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsRX KBS= 24/16kg Substitute pull-ups for ring rows if scaling. Rower for run if need be. 1000m Row (Time) Max Effort 1000m Row
Friday Testing Week 3
CrossFit Inventive – CrossFit Warm-up (No Measure) Green banded mobility Red banded Mobility 10 shuttle runs 4 laps side skips 2 laps high knees 2 laps but flicks leg swing forward & lateral lap spiderman lunge lap inchworm 1 push up 20 scorpions front/back Lower back/hip flexor stretch Glute stretch ………………………………. Strength: Clean (20 mins […]
Thursday Testing week 3
CrossFit Inventive – CrossFit Deadlift (20 mins to establish 1RM) Keep your back flat throughout this lift! Max Strict Pull-ups (1 attemt at max reps) Max effort Strict push-ups Tricep style push-ups. Elbows in tight! 1 attempt onlyShoulder blades must touch dowel Rod at full extension. Chest to ground.
Wednesday testing week 3
CrossFit Inventive – CrossFit Warm-up (No Measure) Couch stretch 60 sec each side Red banded warm-up 10 shuttle runs 4 laps side skips 2 laps high knees 2 laps butt kickers leg swing forward/ Lateral 1 lap inchworm 1 lap spiderman lunge 20 scorpions F/B 30 sec lower back/Hip flexor stretch 30 sec glute stretch […]
Tuesday Testing week 3
CrossFit Inventive – CrossFit Warm-up (No Measure) Green banded mobility Red banded Mobility 10 shuttle runs 4 laps side skips 2 laps high knees 2 laps but flicks leg swing forward & lateral lap spiderman lunge lap inchworm 1 push up 20 scorpions front/back Lower back/hip flexor stretch Glute stretch ………………………………. Strength: Snatch (20 mins […]
Monday testing week day 1
CrossFit Inventive – CrossFit Warm-up (No Measure) Green Banded shoulder MOB Red banded warm-up 200m run1 lap spiderman lunge 1 lap inchworm 30 sec glute stretch E/S 20 scorpions F/B 30 sec lower back/Hip flexor stretch ——————————— Strength: Back Squat (15 minutes to establish safe 1RM) 1 miss and thats is your 1RM. Hip crease […]
Saturday Teams WOD
CrossFit Inventive – CrossFit Metcon (AMRAP – Rounds and Reps) 25 minute AMRAP: In Even Teams-Relay style 15 x cal assault bike 10 x _________ 5 x Box jumps Rower must be occupied the whole time for max meters per team. Advanced Box jump: 30/24inch Intermediate/Beginner: 24/20inch Score total meteres in comment box.
Friday
CrossFit Inventive – CrossFit Warm-up (No Measure) Green banded mobility Red banded Mobility 10 shuttle runs 4 laps side skips 2 laps high knees 2 laps but flicks leg swing forward & lateral lap spiderman lunge lap inchworm 1 push up 20 scorpions front/back Lower back/hip flexor stretch Glute stretch ………………………………. Strength: Overhead Squat (On […]