Wednesday Skills & Conditioning
CrossFit Inventive – CrossFit Warm-up (No Measure) 3 x 10 E/S: Red banded Internat/External rotation 30 x banded Nose bridges 10 x red banded pass throughs 3 x 5 Scap pulls pull-up bars) 10 shuttle runs 4 side skips 2 laps high knees 2 laps butt kicks 2 laps squat walks 2 laps Bear crawls […]
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: Push Press (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 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 (1 x 5 + […]
Saturday 6am Partner WOD
CrossFit Inventive – CrossFit Metcon (5 Rounds for reps) “Fight Gone Bad” 5 Rounds: min 1- Wallballshots @9/5kg min 2 – Sumo Deadlift high pull @20/15kg min 3- Box jumps @24/20 inch min 4- Push press @20/15kg min 5- Cals rower 60 sec rest One partner work one rest.
Thursday
CrossFit Inventive – CrossFit Warm-up (No Measure) Red banded warm up 10 shuttle runs 4 laps side skips 2 laps high knees 2 laps butt kicks 10 forward/lateral leg swings 5 inchworms 1 push up 30 sec spiderman lunge hold each side 30 sec glute stretch 20 scorpions front & back 30 sec lower back/hip […]
Skills & Conditioning
CrossFit Inventive – CrossFit Warm-up (No Measure) Green banded warm up Warm up pace rotate: 60 sec shuttle runs 60 sec row 60 sec assault bike 60 sec plank 60 sec static squat hold 60 sec Handstand hold ————————- Metcon (No Measure) 12 Min EMOM: Min 1 – 10 x box jump overs @20inch Min […]
Tuesday week 2/4
CrossFit Inventive – CrossFit Warm-up (No Measure) Strength: 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 Press […]
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 Lower back/hip flexor stretch Glute stretch ………………………………. Strength: Back Squat (1 […]
Saturday HERO WOD
CrossFit Inventive – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here
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 (12 […]