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: 1 x Power […]
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 60 sec spiderman lunge hold each side 20 scorpions hip flexor & Lower back stretch Glute stretch Hamstring box stretch 2 mins —————————————– Strength: Max Strict Pull-ups (3 sets […]
Wednesday Skills & Conditioning
CrossFit Inventive – CrossFit Warm-up (No Measure) 60 sec couch stretch each side Red banded warm up 1 min Row 1 min Assault bike 1 min Shuttle runs Burpee Penalties from previous day scorpions front back lower back hip flexor stretch 30 sec each side 30 sec Glute stretch each side —————————— Back Squat (4 […]
Tuesday week 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 5 inchworm 1 push up 60 sec spiderman lunge hold 20 scorpions front/back Lower back/hip flexor stretch Glute stretch ………………………………. Strength: Split […]
Saturday 730am “The Girls” Elizabeth & Diane
CrossFit Inventive – CrossFit Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups225=100kg 155=70kg
Friday Partner WOD
CrossFit Inventive – CrossFit Metcon (Time) For time complete: Even Teams WOD 2000m Row (divided anyway). One person must be in the plank the entire row. 50 Wallball (in 5’s)(relay style) 40 Unison Situps (arms interlaced) 50 Burpees (in 5’s) (relay style) 40 Push ups In Unison 500m team run 100 cal Assault Bike-One person […]
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: Max Strict Pull-ups (3 sets max reps 90 sec rest ) Deadlift (Build to […]
Wednesday Skills & Conditioning
CrossFit Inventive – CrossFit Warm-up (No Measure) 10 shuttle runs 4 laps side skips 2 laps high knees 2 laps but flicks 4 laps bear crawls leg swing forward & lateral 5 inch worm 1 push up lap spiderman lunge 20 scorpions front/back Lower back/hip flexor stretch Glute stretch ………………………………. Strength: 100 Double Unders (Time) […]
Tuesday
CrossFit Inventive – CrossFit Warm-up (No Measure) Green banded Mobility Red banded warm up 10 shuttle runs 4 laps side skips 2 laps high knees 2 laps But flicks leg swings/forward lateral 5 inchworm 2 pushs 1 lap spiderman lunge 20 scorpions front back 30 sec lowerback hipflexor stretch 30 sec glute stretch —————————- Strength: […]
Monday Week 3 of 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 (4 set 3 reps […]