Tuesday week 4/4
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 30 sec spiderman lunge with rotations E/S 30 sec glute stretch E/S 20 scorpions F/B 30 sec lower back/Hip flexor stretch ——————————— Strength: Power Snatch (5 […]
Monday Public Holiday Session
CrossFit Inventive – CrossFit Daniel (Time) For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter run 50 Pull-upsIn honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.To learn more about Daniel click here
Saturday partner WOD
CrossFit Inventive – CrossFit Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP: Partner A completes one full round, partner B rest. 100m sprint 8 x Burpee box Jump overs 8 x Barbell Thrusters 8 x Barbell Front rack lunges
Friday
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 30 sec spiderman lunge E/S 30 sec glute stretch E/S 20 scorpions F/B 30 sec lower back/Hip flexor stretch ——————————— Strength: 2 x Power Clean + […]
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 […]
Wednesday
CrossFit Inventive – CrossFit Warm-up (No Measure) 1 x 15 Internal/External rotator cuff 30 x Nose bridges 20 x Pass throughs 10 x OHS 60 sec row 60 sec bike 60 sec plank 30 sec HS Hold 5 inchworm 2 push ups 30 sec spiderman lunge hold 10 scorpions F/B 30 sec lower back hip […]
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 10 x Leg swings F/L 30 sec spiderman lunge with rotations E/S 30 sec glute stretch E/S 20 scorpions F/B 30 sec lower back/Hip flexor stretch […]
Monday week 3/4
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 Warm-up (No Measure) 400m run leg swings 5 inchworm 2 push ups 30 sec spiderman lunge hold 30 sec Glute stretch 20 scorpions front back 30 sec lower back/Hip flexor stretch Tabata Hollow Hold/ Slam ball ——————————– Metcon (AMRAP – Rounds and Reps) 25 Min AMRAP: With Partner: 400m Run 25 […]
Friday week 2/4
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 10 leg swings forward/lateral 30 sec spiderman lunge 30 sec glute stretch E/S 20 scorpions F/B 30 sec lower back/Hip flexor stretch ——————————— Strength: 2 x […]