Thursday
CrossFit Inventive – CrossFit Warm-up (No Measure) Red banded warm-up 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 […]
Skills & Conditioning
CrossFit Inventive – CrossFit Warm-up (No Measure) 1 x 15 rotator internal/external 30 x Nose bridges 400m run 1 lap inchworm +1 push up 1 lap spiderman lunge 30 sec glute stretch E/S 3 rounds: 5 x scap pulls 5 x Kipping swings 10 x Hollow rocks ———————– Metcon (No Measure) Strength & Skill 8 […]
Tuesday 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: Hang Snatch ( […]
Monday 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 […]
Saturday Partner WOD
CrossFit Inventive – CrossFit Metcon (AMRAP – Reps) Partner WOD: 25 min AMRAP 100 Pushups Run 400m 100 Lunges Run 400m 100 Power cleans @40/30kg Run 400m Work with your partner to find the best work/rest intervals so you both can keep moving through this. Both partners do every run.
Friday 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: 1 x Squat […]
Thursday
CrossFit Inventive – CrossFit Warm-up (No Measure) Red banded warm-up 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 […]
Skills & Conditioning
CrossFit Inventive – CrossFit Warm-up (No Measure) 1 x 15 reps of Internal/external banded rotations 30 x nose bridges (red band) 60 sec row 60 sec plank 60 sec HS-Hold 20 scorpions front/back 30 sec lower back/hipflexor stretchE/S 30 sec spiderman lunge hold E/S 30 sec Glute stretch E/S —————————- Metcon (No Measure) 8 min […]
Tuesday week 2/4
CrossFit Inventive – CrossFit Inventive warm up (No Measure) Green banded shoulder mobility Red banded pull-aparts 10 x Red banded pass through 10 x Red banded OHS 10 x Shuttle runs 4 laps side skips 2 laps high knees 2 laps butt kicks 10 x leg swings Forward/Lateral 5 x inchworm 1 push up 30 […]
Monday 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 […]