Thursday week 4/4
CrossFit Inventive – CrossFit Deadlift warm-up (No Measure) 10 shuttle runs 4 laps side skips 2 laps high knees 2 laps butt kickers 10 forward/lateral leg swings 5 Inchworm 2 push-ups 30 sec spiderman lunge hold E/S 20 scorpions (front-back) hip flexor & Lower back stretch Glute stretch 30 sec E/S Hamstring box stretch 3 […]
Wednesday Skill & Conditioning
CrossFit Inventive – CrossFit Warm-up (No Measure) 1x car park run 60 sec couch stretch each side Green banded mobility Red banded warm up 5 inchworm 1 push up 30 sec spiderman lunge hold E/S 30 sec Glute stretch E/S 30 sec lower back/hip-flexor E/S —————— 3 rounds as a group: 30 sec handstand hold […]
Tuesday week 4/4
CrossFit Inventive – CrossFit Inventive Leg day warm-up (No Measure) Red banded warm-up 10 x shuttle runs 4 x laps side skips 2 x laps high knees 2 x laps Butt kickers 10 x leg swings F/L 5 x inchworm 1 x Push up 30 sec spiderman lunge hold 30 sec glute stretch E/S 20 […]
Monday week 4/4
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: Push Press (4 […]
Saturday Partner WOD
CrossFit Inventive – CrossFit Metcon (Time) For time: 50 x Power cleans 1 for 1 @60/40kg 300m Farmers carry with Same bar 50 x Bar facing burpee (together) 5 00m run together 50 x Power cleans 1 for 1 @60/40kg 200m sprint 1 for 1 100 x air squats in lots of 10 reps Partner […]
Friday week 3/4
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 (2 […]
Thursday week 3/4
CrossFit Inventive – CrossFit Deadlift warm-up (No Measure) 10 shuttle runs 4 laps side skips 2 laps high knees 2 laps butt kickers 10 forward/lateral leg swings 5 Inchworm 2 push-ups 30 sec spiderman lunge hold E/S 20 scorpions (front-back) hip flexor & Lower back stretch Glute stretch 30 sec E/S Hamstring box stretch 3 […]
WEDNESDAY Skills & Conditioning
CrossFit Inventive – CrossFit Warm-up (No Measure) Red banded internal/external rotation x 15 reps 30 x Red banded nose bridges carpark run 1 lap inchworm 1 lap spiderman lunge 20 scorpions front/back 30 sec lower back/hipflexor stretch 30 sec glute stretch Metcon (No Measure) 8 min EMOM: ODD: 4 x strict pull ups EVEN: 4 […]
Tuesday week 3/4
CrossFit Inventive – CrossFit Inventive Leg day warm-up (No Measure) Red banded warm-up 10 x shuttle runs 4 x laps side skips 2 x laps high knees 2 x laps Butt kickers 10 x leg swings F/L 5 x inchworm 1 x Push up 30 sec spiderman lunge hold 30 sec glute stretch E/S 20 […]
Monday week 3/4
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: Push Press (4 […]