SUNDAy
CrossFit Inventive – CrossFit Metcon (Time) For Time Teams of 4 complete: 100 DB Snatches @22.5/15kg 200 Double Unders 100 Deadlifts @80/60kg 200 Double Unders 50 Bar Muscle up or 100 Pull-ups 200 Double Unders 100 Power cleans @60/40kg 200 Double Unders **2 athletes run 200m and must stay together whilst 2 work through reps. […]
Saturday
CrossFit Inventive – CrossFit Warm-up (No Measure) Red banded warm up 60 sec row 60 sec bike 60 sec plank 2 laps bear crawls 1 lap inchworm 1 lasp spiderman lunge 20 sorpions front back Lower back hipflexor stretch Glute stretch ——————– Metcon (No Measure) 10 mins on rope climb technique Metcon (Time) In even […]
Friday
CrossFit Inventive – CrossFit Warm-up (No Measure) Green banded mobility Red banded mobility 60 sec row 60 sec bike 60 Handstand hold (wall) 1 lap inchwarom 1 push up 1 lap spiderman lunge 20 scorpions front/back 30 sec lower back hip flexor stretch 30 sec Glute stretch each side ——————————- Strength: 2 x Push Press […]
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 Day
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: Metcon (3 Rounds […]
Tuesday
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: High Hang Snatch […]
De load week
CrossFit Inventive – CrossFit Shoulder Warm up (No Measure) Red banded Rotator cuff 2 x10 Internal/external red banded Scap 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 […]
Saturday Testing WOD
CrossFit Inventive – CrossFit Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups 1000m Row (Time) Max Effort 1000m Row
Friday Testing
CrossFit Inventive – CrossFit Clean and Jerk (15 mins to establish 1 Rep max) Idealy full clean & split jek Beginners may power clean. 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 […]
Thursday Testing
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 […]