Wednesday Skills & Conditioning
CrossFit Inventive – CrossFit Warm-up (No Measure) Green banded Mobility 10 shuttle runs 4 lap bear crawls 10 leg swings forward/Lateral 10 inchworm 1 push up 20 scorpions front/back Lower back/hip flexor stretch 30 sec each side 60 sec couch stretch each side 60 sec Glute stretch each side —————————————— Core: 4 rounds: 30 sec […]
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 Glute stretch ………………………………. Strength: Back Squat (3 sec pause in bottom position. ) Week […]
Monday week 3
CrossFit Inventive – CrossFit Warm-up (No Measure) Green 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: Clean and Jerk (Increasing weight/Decreasing […]
Friday 17.3 Open announcement
CrossFit Inventive – CrossFit Warm-up (No Measure) Green 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: Snatch (Full snatch 90 sec rest […]
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 Glute stretch Hamstring box stretch 2 mins —————————————– Strength: Max Strict Pull-ups (Minimum 5 reps per round) Minimum 5 reps per […]
Wednesday
CrossFit Inventive – CrossFit Warm-up (No Measure) Green banded shoulder mobility Red banded shoulder mobility Shuttle run drills Leg swing drills 60 sec spiderman lunge hold E/S 60 sec glute stretch E/S 90 sec static squat hold ——————————– Metcon (Time) 100 Hollow rocks Metcon (AMRAP – Reps) 10 mins to work on Hand stand Kick […]
Tuesday
CrossFit Inventive – CrossFit Warm-up (No Measure) 10 shuttle runs 4 laps side skips 2 laps high knees 2 laps but flicks leg swing forward & lateral lap spiderman lunge 5 inchworm 2 push up 20 scorpions front/back Lower back hip flexor stretch Glute stretch ………………………………. Strength: Back Squat (Pause back squat. 3 sec pause […]
Monday week 2
CrossFit Inventive – CrossFit Warm-up (No Measure) Green 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 (2.5kg increase on last weeks results) 1 […]
Friday Open Workout 17.2
CrossFit Inventive – CrossFit Warm-up (No Measure) Green banded shoulder mobility 20 shuttle runs 4 laps side skips 2 laps high knees 2 laps butt kicks 10 leg swings forward/lateral 5 inchworm 1 push up 30 sec spiderman lunge hold each side 30 sec glute stretch each side 20 scorpions front/back 30 sec lower back/hipflexor […]
Thursday
CrossFit Inventive – CrossFit Warm-up (No Measure) 10 shuttle runs 4 laps side skips 2 x High knees 4 x Butt flicks 10 forward/lateral leg swings 5 Inchworm 2 push-ups 20 scorpions 30 sec each side hip flexor & Lower back stretch 30 sec each side Glute stretch 3 x 30 sec Hamstring box stretch […]