Thursday
CrossFit Inventive – CrossFit Deadlift (20 mins to establish 1RM ) Max Strict Pull-ups (1 attempt at Max reps.) Max effort Strict push-ups Tricep style push-ups. Elbows in tight! 1 attempt only
Wednesday
CrossFit Inventive – CrossFit Warm-up (No Measure) Red banded warm uo 10 shuttle runs 4 lap side skips 2 laps high knees 2 laps butt kicks 10 leg swings forward & lateral 5 inchworm 1 push up 30 sec glute stretch each side 20 scorpions front/back 30 sec lower back/hip flexor stretch each side ——————————– […]
Tuesday Testing week
CrossFit Inventive – CrossFit Warm-up (No Measure) Green & Red banded warm up 10 shuttle runs 4 lap side skips 2 laps high knees 2 laps butt kicks 10 leg swings F/L 5 Inchworm 1 push up 30 sec spiderman lunge hold 30 sec Glute stretch 20 scorpions F/B Lower back hip flexor stretch 60 […]
Testing Week
CrossFit Inventive – CrossFit Clean and Jerk (20 Mins to establish safe 1RM C&J) Warm-up (No Measure) Green banded shoulder mobility Red banded Mobility 10 shuttle runs side skips high knees Butt flicks 10 leg swings each way 30 sec spiderman lunge hold 10 wall squats 20 scorpions front back Lower back hip flexor stretch […]
Saturday Partner WOD
CrossFit Inventive – CrossFit Run Forest/Row Forest/Clean Forest. (AMRAP – Reps) Saturday Partner WOD In teams of 2. 30 Minute AMRAP: -Partner A runs one 400M Alt with Row (ER). Partner B does AMRAP Complex: 1 x Power clean + 1 x Hang power clean + 1 x Front squat @60/40kg……until A gets back. Switch […]
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 + […]
THURSDAY
CrossFit Inventive – CrossFit Warm-up (No Measure) 10 x shuttle runs 4 laps side skips 2 laps high knees 10 leg swings forward lateral 5 inchworm 2 push ups 1 lap spiderman lunge 20 scorpions front back 30 sec lower back hip flexor stretch each side 3 x 30 sec rounds Hammy stretch. —————————————– Strength: […]
Wednesday
CrossFit Inventive – CrossFit Warm-up (No Measure) 60 sec couch stretch each side 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 20 scorpions front/back Lower back/hip flexor stretch ………………………………. Strength: Metcon (No Measure) 16 min EMOM: Min […]
Monday De-Load week
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 5 inchworm 1 push up 20 scorpions front/back Lower back/hip flexor stretch Glute stretch ………………………………. Strength: 1 x Power […]
Saturday Partner WOD
CrossFit Inventive – CrossFit Metcon (Time) 50 MIN RUNNING CLOCK With Partner: 2 rounds 50 x wallball 20 x Power cleans @50/30kg 5 mins rest then: 4 rounds: 20 x KBS @24/16 20 x Goblet squats 300m row Rest 5 mins then: 6 rounds: 15 Cal AD 15 Power snatch @50/30kg *minus 10 mins of […]