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 ( […]
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) 60 sec Row 60 sec Bike 60 sec shuttle runs 60 sec squat hold 1 lap spiderman lunge 2 laps bear crawl 2 laps crab walk 2 laps calf raise walks 20 scorpions front back 30 sec lower back hip flexor stretch 30 sec glute stretch 2 rounds […]
Tuesday 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: Metcon (No Measure) 3 x 30 […]
Monday week 2/4
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 30 sec Lower back/hip flexor stretch 30 sec Glute stretch 60 […]
Saturday Partner WOD
CrossFit Inventive – CrossFit Warm-up (No Measure) Red banded warm up 10 shuttle runs 4 laps side skips 2 laps high kness 2 laps butt kicks 10 leg swings forward/lateral 5 inchworm 1 pushup 1 lap spiderman lunge 20 scorpions front back 30 sec lower back hip flexor stretch 30 sec glute stretch 60 sec […]
Friday week 1/4
CrossFit Inventive – CrossFit Warm-up (No Measure) Green banded warm up Red banded pull aparts/ passthroughs & OHS. 10 shuttle runs 4 laps side skips 2 laps high knees 2 laps butt kicks 10 leg swings forward/lateral. 5 inchworm 1 push up 30 sec spiderman lunge hold each side 30 sec glute stretch each side […]
Thursday week 1/4
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 60 sec squat hold (not on wall) ………………………………. […]
Wednesday Skill & Conditioning
CrossFit Inventive – CrossFit Warm-up (No Measure) Red banded internal external rotation 2 x 15 e/S 30 x nose bridges Red banded pull aparts 60 sec row 60 sec bike 60 static wall squat 2 laps bear crawl 2 laps duck walk 2 laps crab walk 1 lap inch worm 1 push ups 1 lap […]
Tuesday week 1/4
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 […]