Saturday
CrossFit Inventive – CrossFit Warm-up (No Measure) 400m run 10 leg swings F/L 1 lap spiderman luge 1 laps inchworm 20 scorpions F/B 30 sec lower/back Hip flexor stretch 30 sec Glute stretch ————————- Partner: Tabata plank & slamball @12/9. Partne A. Planks while partner B. does slam ball Metcon (Time) 3 rounds for time […]
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: 1 x Squat […]
Thursday
CrossFit Inventive – CrossFit Warm-up (No Measure) Red banded nose bridges X30 reps 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 […]
Skills & Conditioning
CrossFit Inventive – CrossFit Warm-up (No Measure) Red banded warm up 60 sec row 60 sec Bike 60 sec plank 60 sec static lunge hold each side 5 inchworm 1 push up 20 scorpions front back 30 sec lower back hip flexor stretch E/S 30 sec Glute stretch E/S ————— Metcon (No Measure) 8 Min […]
TUESDAY 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: Hang Snatch (4 […]
Monday Week 1/4
CrossFit Inventive – CrossFit Warm-up (No Measure) Red banded warm-up 2 x carpark runs 4 laps bear crawls + 5 air squats each lap 2 x 10 Glute/ham raises each side 60 sec Static squat/Butt to floor 30 sec spiderman lunge hold E/S 30 sec glute stretch E/S 10 scorpions F/B 30 sec lower back/Hipflexor […]
Saturday Partner WOD
CrossFit Inventive – CrossFit Metcon (AMRAP – Rounds and Reps) 25 Min AMRAP: 1200m Row 50 x KBS @24/16kg (In unison) 500m run (together) 50 x HRPU (In unison) 75 x cal Assault bike *Share conditioning workload evenly.
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: 2 x Power […]
Thursday
CrossFit Inventive – CrossFit 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 x […]
Skills & Conditioning
CrossFit Inventive – CrossFit Warm-up (No Measure) 1 x Red banded internal/external rotation x 15 reps 30 x nose bridges 60 sec bike 60 sec row 60 sec plank 30 sec spiderman lunge hold 30 sec Glute stretch 10 scorpions F/B 30 sec lower back/hip flexor stretch Metcon (No Measure) 3 rounds:For quality 10 x […]