Tuesday
CrossFit Inventive – CrossFit Warm-up (No Measure) Green band mobility 10 shuttle runs 4 lap side skips 2 laps highknees 2 laps but kicks 10 leg swings 5 inchworm 2 push ups 60 sec spiderman lunge 20 scorpions front/back x 20 30 sec lower back hip flexor stretch ——————– Strength: Push Jerk (5 sets 3 […]
Monday week 1 of new 4 week block
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 […]
Monday week 1 of new 4 week block “WELCOME COACH HEIDI TO INVENTIVE”
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 […]
Friday Open 17.5
CrossFit Inventive – CrossFit Warm-up (No Measure) Green banded mobility 10 x shuttle runs 4 laps side skips 2 laps high knees 2 laps butt flicks 10 leg swings forward/lateral 5 indhworm 1 pushup 30 sec spiderman lunge hold 30 sec glutenatretch 20 scorpions front back 30 sec lower back hip flexor stretch ———————- Strength: […]
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: Deadlift (Increasing weight/Decreasing reps) *Set 1 – 55% x 8 reps *Set 2 – […]
Wednesday
CrossFit Inventive – CrossFit Warm-up (No Measure) Green banded mobility 10 shuttle runs 5 inchworm 3 pushups 60 sec spiderman lunge hold 60 sec glute stretch each side 20 scorpions 30 sec lower back/hipflexor st ————————- CORE: 3 x 45 sec L ring holds 45 sec rest between sets Then: 3 x 30 sec L […]
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 (90 second Static squats hold) ………………………………. Strength: Back […]
Monday 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 lap spiderman lunge lap inchworm 1 push up 20 scorpions front/back Glute stretch ………………………………. Strength: Clean and Jerk (Record last set. 90 […]
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 Glute stretch ………………………………. Strength: Snatch (Full Snatch 90 sec rest bewteen […]
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 (Minimum 5 reps per round) Deadlift (Set 1 – 55% x […]