Wednesday Skills & Conditioning
CrossFit Inventive – CrossFit Warm-up (No Measure) Red banded internat/external rotation 2 x10 Red banded warm up Rotate through: 60 sec row 60 sec bike 60 sec 10m shuttle runs 60 sec squat hold on wall 60 sec Hand stand hold 1 lap inchworm 1 lap spiderman lunge 4 laps bear crawl 20 scorpions front […]
Tuesday
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: Metcon (No Measure) Tabata 20/10 L-ring […]
Monday week 4/4
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: Push Jerk (6 […]
Parther WOD
CrossFit Inventive – CrossFit Warm-up (No Measure) Tabata shuttle runs Tabata core Inchworms Spider-Man lunge holds Scorpions F/B Stretch: Lower back hip flexor Glutes Pec shoulder stretch ——————- Metcon (AMRAP – Reps) Even teams: 30 min AMRAP: 150 x Wallball shots in 5’s (PP) 150 x cal row in 10’s (PP) 100 x Wallball shots […]
Friday week 3/4
CrossFit Inventive – CrossFit 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 stretch ………………………………. […]
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) Red banded warm up 60 sec couch stretch each side 60 Sec Row 60 sec assault bike 60 sec plank 2 laps bear crawls 2 laps crab walk 1 lap inchworm 1 push up 1 lap spiderman lunge 20 scorpions front/back 30 sec lower back/hip flexor stretch ————————————— […]
Tuesday week 3/4
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 90 sec static squat hold […]
Monday week 3/4
CrossFit Inventive – CrossFit 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 stretch ………………………………. […]
Saturday Partner WOD
CrossFit Inventive – CrossFit Metcon (Time) In teams of 2, complete the following: 1200m Row 100 KBS @24/16 100 Ab mat sit ups 800m Row 50 KBS @24/16kg 50 Ab mat sit ups 100 Cal Bike 25 KB swings@24/16kg 25 Burpee ***One Partner must hold onto pull up bar at all times whilst one partner […]