Tuesday W2/4
CrossFit Inventive – CrossFit Warm-up (No Measure) Red banded warm up 60 sec row 60 sec AD 10 leg swings forward lateral 5 inchworm 1 push up 60 sec static squat hold (knees out/bum down)20 scorpions front/back Lower back/hip flexor stretch Glute stretch ………………………………. Strength: Hang Clean (Full hang clean 4 sets 3 reps 90sec […]
Monday week 2
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: Plate Push-ups (AMRAP […]
Saturday partner WOD
CrossFit Inventive – CrossFit Metcon (Time) Masters League 17.2 is: 60 Double unders /80 single skips 20 wallball 15 deadlifts 90 Double unders/130 single skips 20 wallball 15 Deadlifts 120 Double unders/180 single skips 20 Wallball 15 deadlifts
Friday
CrossFit Inventive – CrossFit Warm-up (No Measure) Green & Red banded warm up rower & bike 60 sec each leg swings inch worms 1 push up 1 lap spiderman lunge 20 scorpions Front back lower back hip flexor stretch glute stretch ————————- Strength: HIGH HANG SNATCH + 2 OHS (5 singles @60-65% 1RM) Technique based. […]
Thursday
CrossFit Inventive – CrossFit Warm-up (No Measure) 1 min shuttle 10m runs @warm up pace 1 min row 1 min assault bike 10 leg swing forward/lateral 1 lap inchworm 1 push up 1 lap spiderman lunge 20 scorpions front/back 30 sec lower back hip flexor stretch Split group in half if big numbers. 3 x […]
Wednesday Skills & Conditioning
CrossFit Inventive – CrossFit Warm-up (No Measure) Green banded warm up Red banded warm up 60 sec Row 60 Sec Bike 10 leg swing forward lateral 5 inchworm 2 push up 30 sec spiderman lunge hold 30 sec flute stretch 20 scorpions front back 30 sec hip flexor lower back stretch —————————————– Core: Continous. 3 […]
Tuesday
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: Hang […]
Monday week 1/4
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 (12 […]
Saturday
CrossFit Inventive – CrossFit Warm-up (No Measure) 400m run 60 sec static wall squat 10 leg swings forward/lateral 1 lap inchworm 1 push up 1 lap spiderman lunge 20 scorpions front/back 30 sec lower back hip flexor stretch each side 30 sec Glute stretch each side 60 sec plank hold ———————————– Set up for Helen: […]
Friday
CrossFit Inventive – CrossFit Clean (20 mins establish 1RM) Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#135=60kg 95=43kg