Wednesday Testing
CrossFit Inventive – CrossFit Warm-up (No Measure) 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: Front Squat (15 mins to establish […]
Testing Week
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 […]
Testing Week
CrossFit Inventive – CrossFit Warm-up (No Measure) 3 x 10 x Red handed pull aparts 10 red banded pass throughs 10 red banded OHS Back Squat (15 minutes to find 1 Rep Max ) 15 minutes to find a safe 1 Rep Max. Please keep all Lifts safe throughout testing week! Your rep is only […]
Saturday Partner WOD
CrossFit Inventive – CrossFit Warm-up (No Measure) Rotate through: 2 rounds: 60 sec row 60 sec bike 60 sec static squat hold on wall. 5 inchworm 1 push up 30 sec spiderman lunge hold 20 scorpions front/back 30 ce lower back/hipflexor stretch 30 sec glute stretch Tabata Plank 8 x 20:10 ————————————- Metcon (Time) Partner […]
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 10 x leg swing forward & lateral lap spiderman lunge 5 x inchworm 1 push up 20 scorpions front/back Lower back/hip flexor stretch 30 sec each side […]
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 […]
Wednesday Skills & Conditioning
CrossFit Inventive – CrossFit Warm-up (No Measure) 1 x round of 10 internal/external rotation 30 red banded nose bridges 4 x 20/10 Tabata row 4 x 20/10 Assault Bike 4 x 20/10 Slamball 5 inchworm 1 push up on the spot 30 sec spiderman lunge hold 30 sec glute stretch ——————————— Max Strict Pull-ups (3 […]
Tuesday week 4/4
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 […]
Monday Week 4/4
CrossFit Inventive – CrossFit Warm-up (No Measure) 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: Back Squat (5 Sets 5 Reps […]
Saturday Team WOD
CrossFit Inventive – CrossFit Warm-up (No Measure) 60 sec row 60 sec bike 60 sec wall squat Tabata plank & hollow rocks 5 inchworm 1 push up 30 sec Spider-Man lunge hold 20 scorpions F/B 30 sec lower back hip flexor 30 sec glute stretch ————— Metcon (Calories) Challenge 1: In three even teams complete: […]