Thursday
CrossFit Inventive – CrossFit Warm-up (No Measure) 10 shuttle runs 4 laps side skips 2 laps butt flicks 2 laps high knees 5 inchworm 1-2-3-4-5 push ups Agility ladder relay Box hammy stretch 3 x 30 sec —————————— Strength: Deadlift (3 Reps @85% 1RM + 1 drop set 5 reps) For Drop Set 1×5, decrease […]
Wednesday Skills & Conditioning
CrossFit Inventive – CrossFit Metcon (No Measure) Core: 3 rounds: 10 Hollow rocks 10 OH plate sit ups Metcon (No Measure) 7 Min EMOM: 1 x HSPU 1 X C2B 2 x HSPU 2 X C2B 33,44,55,66,77 Try for unbroken reps Metcon (No Measure) 12 min EMOM: 4 rounds 1-7 x Box Jumps @32/24 inch […]
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 lap inchworm 1 push up 1 lap spiderman lunge 20 scorpions front/back Lower back/hip flexor stretch Glute stretch 30:30 L-ring holds ………………………………. Strength: Push Press (6-5-4-3-3-3 Rest […]
Monday week 1/4
CrossFit Inventive – CrossFit Warm-up (No Measure) 10 shuttle runs 4 laps side skips 2 laps high knees 2 laps but flicks leg swing forward & lateral lap spiderman lunge 60 sec squat hold 20 scorpions front/back Lower back/hip flexor stretch Glute stretch ………………………………. Strength: Back Squat (Back squat 1 x 5@75% + 1 max […]
Saturday Partner WOD
CrossFit Inventive – CrossFit Warm-up (No Measure) Partner 40 cal assault bike (10 cals each/partner holds plank) 5 inchworm 1 push ups 1 lap Spiderman lunge 20 scorpions front/back 30 sec Glute stretch 30 sec Lower back hip flexor stretch ————————————— WOD: Metcon (Time) Share workload With Partner to complete: “Filthy Fifty” 50 Box jumps@20 […]
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: HIGH HANG SNATCH […]
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 20 scorpions hip flexor & Lower back stretch Hamstring box stretch 2 mins —————————————– Strength: Sumo Deadlift (4 sets 3 reps) 4 sets 3 reps @75% 1RM deadlift 90 […]
Wedensday Skills & Conditioning
CrossFit Inventive – CrossFit Warm-up (No Measure) Green banded shoulder mobility Red banded warm up 60 sec rower 60 sec bike 60 sec wall squat 3 rounds: 5 inchworm 1 push up 10 spiderman lunge skips 30 sec Plank ——————— Metcon (No Measure) Core work: Tabata 20/10 L-Ring Holds Slam balls 12/9kg Metcon (Time) For […]
Tuesday W4
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: Hang Clean (4 sets 3 reps […]
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: Strict Press (5 […]