Saturday 6am & 730am sessions same format. Good luck!
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: Metcon (Time) For Time: In teams […]
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 30 sec glute stretch each side 30 sec spiderman lunge hold each side 20 scorpions hip flexor & Lower back stretch Hamstring box stretch 2 mins —————————————– Strength: Max […]
Wednesday Skills & Conditioning
CrossFit Inventive – CrossFit Warm-up (No Measure) Red banded mobility 10 shuttle runs 4 laps side skips 2 laps high knees 2 laps butt kicks 4 laps bear crawls 10 leg swing forward/lateral 60 sec spiderman lunge hold 60 sec Glute stretch each side 20 scorpions front back 30 sec lower back/hip flexor stretch ————————— […]
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 leg swing forward & lateral lap spiderman lunge lap inchworm 1 push up 20 scorpions front/back Lower back/hip flexor stretch Glute stretch ………………………………. Strength: Push Jerk (5 […]
Monday week 2
CrossFit Inventive – CrossFit Warm-up (No Measure) 60 sec couch stretch each side Red banded Mobility 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 […]
6AM Partner WOD
CrossFit Inventive – CrossFit Metcon (Time) 3 Rounds for Time; 200m Overhead Plate carry @20/10kg Both partners carry plate each. 49 x HRPU 49 x Power Cleans @60/40kg 49 x front squats @60/40kg 49 x Ab mat frog sit ups Split reps evenly, 1 works & one rests. * Both carry a plate over head […]
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 5 inchworm 1 push up 30 sec spiderman lunge each side 20 scorpions front/back Lower back/hip flexor stretch 30 sec Glute stretch […]
Thursday
CrossFit Inventive – CrossFit Warm-up (No Measure) Red banded warm up 10 shuttle runs 4 laps side skips 2 last high knees 2 laps butt kicks 10 leg swings forward/lateral 5 inchworm 1 push up 30 sec spiderman lunge hold 30 sec glute st each side 20 scorpions front/back lower back/hip flexor stretch 3 x […]
Wednesday
CrossFit Inventive – CrossFit Warm-up (No Measure) red banded mobility 10 shuttle runs 4 lap side skips 2 laps high knees 2 laps butt kicks 2 laps bear crawls 1 lap inchworm 1 lap spiderman lunge 20 scorpions front/back 30 sec lower back hip flexor stretch ————————— 30 sec plank 30 sec superman hold 30 […]