Tuesday
CrossFit Inventive – CrossFit Warm-up (No Measure) PVC pipe shoulder 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 (Work to 1RM snatch for a single @85% […]
Monday week 4
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 lap inchworm 1 push up 20 scorpions front/back Glute stretch ………………………………. Strength Front Squat (4 sets 2 reps 90 sec rest) Work @80% of 1RM […]
Friday
CrossFit Inventive – CrossFit Warm-up 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 (Work to 90% of your 1RM for a single […]
Thursday
CrossFit Inventive – CrossFit Warm-up (No Measure) 10 shuttle runs 4 laps side skips 2 laps butt flicks 2 laps high knees 10 leg swings forward/lateral 5 inch worms 2 push ups 1 lap spiderman lunge 20 scorpians front/back lower back hip flexor stretch 30 sec each side glute stretch 30 sec each side 3×30 […]
Wednesday
CrossFit Inventive – CrossFit Warm-up (No Measure) 400m run leg swings Forward/Lateral 5 inchworm 1 push up 1 lap spiderman lunge 20 scorpions front/back lower back/hipflexor stretch Glute stretch 30 sec plank hold 20 sec rest 30 Sec Hanging knee raise ——————————– Strength: Metcon (No Measure) 12 MIN EMOM: Minute 1: 30 sec Hollow Hold […]
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 (Work to 1RM snatch for a single @85% week […]
Monday week 3
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 lap inchworm 1 push up 10 wall squats 20 scorpions front/back lower back hip flexor stretch 30 sec each side Glute stretch 30 sec each […]
Saturday Partner WOD
CrossFit Inventive – CrossFit Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 4 minutes of: 10 Dips off box 10 Burpees over box @20/24inch Metcon (Time) In teams of two, complete four rounds each of: 500m Run 60m Walking Lunges with KB Farmer’s Carry @2×24/2x16kg 500m Run 100m […]
Friday
CrossFit Inventive – CrossFit Clean and Jerk (Work to 90% 1RM for a single + weekly increase ) Work to 90% of your 1RM Clean & Jerk for a single. Target 5kg increase / week if Clean single is above 100kg. Target 2.5kg increase / week if Clean single is below 100kg. Hang Power Clean […]
Thursday
CrossFit Inventive – CrossFit Warm-up (No Measure) Time to try Open workouts! 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 (1 set 3 reps @85% + 1 drop […]