Wednesday
CrossFit Inventive – CrossFit Warm-up (No Measure) 10 shuttle runs 4 lap side skips 2 laps high knees 2 laps butt kicks 10 leg swings forward/Lateral 5 inchworm 3 push ups 30 sec spiderman lunge hold each side 30 sec Glute stretch each side ——————————– Skills & Conditioning: Metcon (No Measure) Tabata 20/10 HS Hold […]
Tuesday
CrossFit Inventive – CrossFit Warm-up (No Measure) 10 x shuttle runs 4 laps side skips 2 laps high knees 2 laps butt kicks 10 leg swing forward lateral 5 inchworm 1 push up 30 sec spiderman lunge each side 20 scorpions front back 30 sec lower back hip flexor 30 sec glute stretch 90 sec […]
Monday
CrossFit Inventive – CrossFit Warm-up (No Measure) Green banded red banded warm up shuttle runs leg swings 5 inchworms 1 lap spiderman lunge 20 scorpions Lower back hip flexor stretch Glut stretch ———————————– Strength: Clean and Jerk (Increasing weight.) 1 x 3@60% 1×3 @65% 1×2@70% 3×1@75% All drop re set reps. Metcon (Time) 4RFT: 10 […]
Friday Open WOD 1
CrossFit Inventive – CrossFit Warm-up (No Measure) Green banded mobility red banded pull aparts 10 shuttle runs 10 leg swings 5 inchworm 1 push up 60 sec spiderman lunge each side 30 sec lower back/hip flexor stretch each side 60 sec glute stretch each side ———————————————– Strength: Clean (4 sets 3 reps triple singles 90 […]
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 Min 5 reps) Use bands if you can not […]
Skills & Conditioning
CrossFit Inventive – CrossFit Warm-up (No Measure) 400m run 10 leg swings forward/Lateral 10 inchworm 1 push up 30 sec spiderman lunge hold each side 20 scorpions front/back Lower back hip flexor stretch 30 sec each side 60 sec Glute stretch each side 60 sec couch stretch each side ——————————————— Core: 4 rounds continuous: 30 […]
Tuesday
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: Snatch (3 sets 2 reps TNG 90 sec rest) Build […]
Week 4 ( 2107 Open week week 1)
CrossFit Inventive – CrossFit Have you registered for This years Open yet? 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 lap inchworm 1 push up 20 scorpions front/back lower back hip flexor stretch 30 sec each side […]
Saturday Wanda sandhill session 6am
CrossFit Inventive – CrossFit Metcon (No Measure) Wanda Sandhils Sessions 6am Sharp. Meet at the end of Wanda Car park, Northern end.
Friday
CrossFit Inventive – CrossFit Warm-up (No Measure) Pvc pip warm up 400m run 10 leg swings forward/lateral 5 inchworm 2 push ups 30 sec spiderman lunge hold 20 scorpions each side Lower back hip flexor stretch couch stretch 60 sec each side 60 sec static squat hold ———————————- Strength: Clean (4 sets of single triples. […]