Thursday (CrossFit games testing WOD 13.2)
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 (6 min emom x 5 reps TNG + 5kg) Just 6 sets this […]
Wednesday Skills & conditioning
CrossFit Inventive – CrossFit Warm-up (No Measure) 400m run leg swings forward lateral 10 inchworm 1 push up 30 sec spiderman lunge holds each side 20 scorpions front/back 60 sec couch st each side 60 sec Glute stretch each side ————————————- Core: 3 sets: 30 sec L- ring sit 30 sec rest 30 sec Hollow […]
Tuesday
CrossFit Inventive – CrossFit Warm-up (No Measure) Green banded mobility 20 pvc pipe pass throughs 10 pass arounds each way 10 OHS 10 shuttle runs 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 ) […]
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 Glute stretch ………………………………. Strength: Back Squat (3 sets 10 reps 2-3 mins rest`) 2.5kg […]
Saturday
CrossFit Inventive – CrossFit Metcon (Time) In 4 Even teams, with only one person working at a time, complete: 100 HRPU 800M Row Once completed both move onto: 100 Slam ball 12/9kg 800M Row Once completed both move onto: 100 Ring rows 800M Row Once completed both move onto: 100 KBS @24/16kg 800M Row Each […]
Friday
CrossFit Inventive – CrossFit Warm-up (No Measure) Green banded mobility 400m run leg swings 5 inchworm 1 push up 1 lap spiderman lunge 20 scorpions lower back hip flexor stretch Glute stretch 90 sec strict squat hold —————————– Strength: Clean (4 sets of single triples @85% ) 4 sets of single triples @85% of last […]
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 (8 min EMOM 4 reps + 5kg on last week) Metcon (Time) For […]
Wednesday
CrossFit Inventive – CrossFit Warm-up (No Measure) PVC pipe warm up 10 x shuttle runs 10 leg swings forward lateral 10 inchworm 1 push up 20 scorpions front back 60 sec couch stretch each side 60 sec Glute stretch each side 90 sec Static squat hold ———————————- Skills: Metcon (AMRAP – Reps) 5 mins on […]
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 @90% of last weeks single) […]
Monday week 2
CrossFit Inventive – CrossFit Warm-up (No Measure) PVC pip warm up 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 sets 10 reps 2-3 mins rest) […]