Saturday Teams WOD
CrossFit Inventive – CrossFit Metcon (Time) For time: In Teams of 3’s complete: A) 300 cal Row B) 200 cal AD A) 150 burpees B) 150 Alt box step-ups @20inch & 20/12kg slam ball each piece 1 team member must work on row/bike, 1 team member must work on selected exercise, last person rest. Rotate […]
Friday week 2/4
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 (OE […]
THURSDAY WEEK 2/4
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 […]
Skills & Conditioning
CrossFit Inventive – CrossFit Warm-up (No Measure) green banded shoulder mobility red banded warm up 200m run 1 lap inchworm 200m run 1 lap spiderman lunge 3 sets: 3 x tempo handstand decends 5 x kipping swings 10 x V-sits Metcon (No Measure) 8 min EMOM: ODD: 4 X STRICT PULL UPS EVEN: 4 X […]
Tuesday week 2/4
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 2/4
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 (AMRAP – Reps) Running clock, for total Reps: Mins 0:00-4:00 400m Run (more reps for faster run) Mins 4:00-8:00 Max Rep Front Squat @50/35kg (3+) Mins 8:00-12:00 Max Rep Cal Assault bike Run reps: Both partners Sub 1:45=20 reps, sub 2:00 mins=15 reps, sub 2:15=10 reps, over 2:15 =5 reps […]
Friday week 1/4
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 (12 […]
Thursday week 1/4
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 […]
Skills & Conditioning
CrossFit Inventive – CrossFit Warm-up (No Measure) 1 round of 15 Internal/external rotation 30 x Red banded nose bridges 20 x Red banded passthroughs 60 sec row 60 sec bike 60 sec shuttle runs 1 lap inchworm 1 push up 1 lap spiderman lunge 30 sec Glute stretch E/S 30 sec Couch stretch E/S 3 […]