Saturday 6am Partner WOD
CrossFit Inventive – CrossFit Metcon (Time) With a Partner: 200 x Dubz- break up as needed. 100 x Deadlifts@80/60kg 75 x Burpee 2 target 50 x weighted box step ups @1 x 24/16kg Kettlebell 25 x Ring rows 200 x Slamballs @12/9kg Done!!
Flyday
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 60 sec squat hold@ body weight lap inchworm 1 push up 20 scorpions front/back Lower back/hip flexor stretch Glute stretch ………………………………. Strength: […]
Thursday
CrossFit Inventive – CrossFit Warm-up (No Measure) 60 sec bike 60 sec row 60 sec static squat hold on wall 1 lap inchworm 1 push up 1 lap spiderman lunge 20 scorpions front/back lower back hip flexor stretch Glute stretch 3 x 30 sec box hamstring ————————– Strength: Sumo Deadlift (4 sets 3 reps 90 […]
Wednesday Skills & Conditioning
CrossFit Inventive – CrossFit Warm-up (No Measure) 60 sec couch stretch each side Green banded mobility 10 shuttle runs 4 laps side skips 2 laps high knees 2 laps but flicks lap spiderman lunge 20 scorpions front/back Lower back/hip flexor stretch Glute stretch ………………………………. Strength: Metcon (Time) For time: 100 plate twist@20/15kg every time you […]
Tuesday
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 4 laps bear crawl leg swings 5 inch worm 1 push up 60 sec squat hold 20 scorpiond front back lower back hip flexor stretch 30 sec gluts stretch […]
Monday 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 ………………………………. Strength: Strict Press (5 […]
Saturday
CrossFit Inventive – CrossFit Warm-up (No Measure) 90 sec row 90 sec bike 90 sec squat hold (not on wall) 5 inchworm 2 push ups 60 sec spiderman lunge hold 20 scorpions front back lower back hip flexor stretch Glute stretch 30 sec each side —————————- Metcon (Time) In even team of 3-4 share the […]
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 90 sec rest) 4 sets 3 reps @75% […]
Wednesday
CrossFit Inventive – CrossFit Warm-up (No Measure) Green band shoulder mobility 60 sec Row 60 sec Bike 2 lap bear crawl 1 lap inch worm 1 lap spiderman lunge 60 sec static squat hold on wall 60 sec plank hold ———————— Skills & Conditioning: Metcon (No Measure) Tabata: 8 rnds 20/10 20 sec Hollow rocks […]