Tuesday week 1/4
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 week1/4
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 […]
Saturday partner WOD
CrossFit Inventive – CrossFit Metcon (Time) Teams of 3 2000m Row 150 x Wallball @9/6kg 200/150 Cal Bike 150 x DB Snatch @22.5/15kg Team members 2 & 3 can work through the wallball while team member 1 rows no more than 200m at one time then they must rotate. Same system applies once on the […]
Friday 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: 1 x Squat […]
Thursday
CrossFit Inventive – CrossFit Warm-up (No Measure) 400m run 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 x 30 […]
Wednesday Skills & Conditioning
CrossFit Inventive – CrossFit Warm-up (No Measure) 1 x 15 internal /external rotation E/S 30 x Nose bridges 20 x Banded pass throughs 60 sec Row 60 sec bike 60 plank 30 sec Handstand hold 1 lap inchworm 1 push up 1 lap spiderman lunge 3 rounds: 5 x scap pulls 5 x kipping swings […]
Tuesday
CrossFit Inventive – CrossFit Warm-up (No Measure) Green Banded shoulder MOB Red banded warm-up 10 shuttle runs 4 laps side skips 2 laps high knees 2 laps butt kickers 2 laps of 1 x air squat + 1 side lunge 30 sec spiderman lunge with rotations E/S 30 sec glute stretch E/S 20 scorpions F/B […]
Monday 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 […]
Saturday Teams WOD
CrossFit Inventive – CrossFit Metcon (AMRAP – Rounds) In teams of 4: 2 people only from each team to work on the rower for max metres in 5 mins while the remaining couple complete as many rounds as possible in 5 mins of: 5 x bar facing Burpee (in sync) 10 x Deadlift @ 60kg […]
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: 1 x Squat […]