Monday week1/4
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 […]
Saturday 6am Partner WOD
CrossFit Inventive – CrossFit Metcon (AMRAP – Reps) With a partner complete: 18min AMRAP: 60 Deadlifts (@60/40kg) 300m row each 60 Front squats @60/40kg 300m row each 60 S20 @60/40kg 300m row each. Amrap Clean and jerks in remaining time above weight. * score for total clean & jerk reps only. *Must be one for […]
Friday
CrossFit Inventive – CrossFit Warm-up (No Measure) Green banded stretch 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) […]
Thursday
CrossFit Inventive – CrossFit Warm-up (No Measure) 10 shuttle runs 4 laps side skips 2 laps High knees 2 laps Butt flicks 2 laps bear crawls 10 forward/lateral leg swings 5 Inchworm 2 push-ups 30 sec Spiderman lunge hold each side 20 scorpions (front-Back) hip flexor & Lower back stretch Hamstring box stretch 3 x […]
Wednesday Skills & Conditioning
CrossFit Inventive – CrossFit Warm-up (No Measure) Red banded internal/external rotation 3 x 10 ES 20 x Nose brideges Red banded resistance 90 sec row 90 sec Wall squat 90 sec Plank 2 laps bear crawl 2 laps squat walk 2 laps crab walk F/B 2 laps OH walking lunge Balance drills: 30 sec single […]
Tuesday week 4/4
CrossFit Inventive – CrossFit Warm-up (No Measure) Green banded Mobility Red banded warm up 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 handstand hold […]
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 60 SEC STATIC SQUAT HOLD ………………………………. Strength: Back […]
Saturday Partner WOD
CrossFit Inventive – CrossFit Inventive Sat Warm up (No Measure) @ warm up pace: Partner 30 cal bike Partner 30 cal row Together: 10 shuttle runs 4 laps side skips 2 laps high knees 2 laps butt flicks 2 laps alt walking lunges 2 laps duck walk 2 laps bear crawl 2 laps crab walk […]
Friday
CrossFit Inventive – CrossFit Metcon (No Measure) 3 X 30 SEC ON 30 SEC OFF L-RING HOLDS *Scale as needed to stationary dip holds Or 30 sec box dips 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 […]
Thursday
CrossFit Inventive – CrossFit Warm-up (No Measure) 10 shuttle runs 4 laps side skips High knees Butt flicks 10 forward/lateral leg swings 5 Inchworm 2 push-ups 3 x 5 strict pull ups or ring rows 20 scorpions hip flexor & Lower back stretch Hamstring box stretch 2 mins —————————————– Strength: Deadlift (Deadlift 3 Reps @85% […]