Monday week 2/4
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 Partner WOD
CrossFit Inventive – CrossFit Metcon (5 Rounds for reps) With Partner: 5 x 5 minute AMRAPS: 3 x Deadlift @60/40kg 6 x LBB 9 x Air squat (18 reps per round) 2 MINS REST AFTER EACH ROUND Partner 1 performs 3 deadlifts, partner 2 rest, then partner 2 performs the deadlifts, then partner 1 performs […]
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: Full Snatch + […]
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) Red banded internal/external rotation. 2 x 10 E/S 30 red banded nose bridges 10 shuttle runs 4 laps side skips 2 laps high knees 2 laps butt kicks 2 laps bear crawl 5 inchworm 1 push up 30 sec spideman lunge hold 20 scorpions front/back 30 sec lowerback […]
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 (12 […]
Monday week 1/1
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 Partner WOD
CrossFit Inventive – CrossFit Warm-up (No Measure) red band warm-up 60sec row 60sec bike 60sec shuttle run 60sec plank 60sec wall squat 4 laps bear crawl 2 laps crab walk 5 inchworms + 5 pushups 30sec spiderman lunge hold e/s 20 scorpions f/b 30sec lower back hip flexer stretch 30sec glute stretch e/s ——————————— Metcon […]
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: Power Snatch (4 […]
Thursday
CrossFit Inventive – CrossFit Deadlift (3 sets 8 reps (2 mins rest)) Starting week 1 at 70% of 1RM Deadlift Target 5kg increase / week if work sets are above 160/100kg. Target 2.5kg increase / week if work sets are below 160/100kg. Warm-up (No Measure) Red banded nose bridges X 30 reps 10 shuttle runs […]