Friday
CrossFit Inventive – CrossFit Full Snatch + Power Snatch + OHS (8 min EMOM) 8 min EMOM: from 80% week 1, up 2.5kg each week if possible. Metcon (No Measure) Skills/Core: 3 x 30 sec L-Hang 30 sec rest between each set. *Scale back to hanging knee raise. Warm-up (No Measure) Green banded warm up […]
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 Skill & Conditioning
CrossFit Inventive – CrossFit Warm-up (No Measure) 30 red banded nose bridges 1 round of 20 internal/external rotation red band 10 x shuttle runs 4 laps side skips 2 laps high knees 2 laps butt kicks 2 laps bear crawl 1 lap inchworm 1 lap spiderman lunge 20 scorpions front/back 30 sec lower back/hip flexor […]
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: Split Jerk (4 […]
Monday week 3/4
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 10 x wall squats 30 sec spiderman lunge hold 5 x inchworm 1 push up 20 scorpions front/back Lower back/hip flexor stretch Glute stretch ………………………………. Strength: Back Squat (5 sets […]
Saturday Partner WOD
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 2 laps bear crawls 60 sec plank hold 30 sec Glute stretch each side. —————————— Metcon (Time) […]
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 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 […]
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 Conditioning Warm-up (No Measure) 2 rounds 10 E/S internal/external rotator cuff 30 x nose bridgers 20 x pass throughs 60 sec row 60 sec bike 60 sec wall squat 60 sec plank 1 lap inchworm 1 lap spiderman lunge 20 scorpions F/B 30 sec lower back /hip flexor stretch 30 sec […]
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: Split Jerk (4 […]