Tuesday
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: Power Snatch (Tech work. Triples @85% of […]
Monday week 2
CrossFit Inventive – CrossFit Warm-up (No Measure) Red bands 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 2 min squat hold ………………………………. Strength: Back Squat (5 sets 3 reps- […]
Flyday!
CrossFit Inventive – CrossFit Warm-up (No Measure) Agility Ladder drills 3 x single run throughs 3 x both feet in box 3 x lateral runs each side leg swings Forward/Lateral 5 inchworm 1 push up 1 lap spiderman lunge 20 scorpions front/back lower back/hipflexor stretch Glute stretch ——————————– Strength: 1 Clean + 1 Front squat […]
Thursday
CrossFit Inventive – CrossFit Jimmy, only been with us a short while but made very quick progress! Smashing 190KG Deadlift, testing week. Just missed 200kg. 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 […]
Wednesday
CrossFit Inventive – CrossFit Warm-up (No Measure) Agility Ladder drills 3 x single run throughs 3 x both feet in box 3 x lateral runs each side leg swings Forward/Lateral 5 inchworm 1 push up 1 lap spiderman lunge 20 scorpions front/back lower back/hipflexor stretch Glute stretch red banded warm up. ——————————– Strength: Metcon (Weight) […]
Tuesday
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: Power Snatch (Triples @ 85% of 1RM […]
Monday week 1
CrossFit Inventive – CrossFit Warm-up (No Measure) Agility Ladder drills 3 x single run throughs 3 x both feet in box 3 x lateral runs each side leg swings Forward/Lateral 5 inchworm 1 push up 1 lap how much is generic levitra spiderman lunge 20 scorpions front/back lower back/hipflexor stretch Glute stretch ——————————– Strength: o: […]
Saturday Last day of Testing
CrossFit Inventive – CrossFit Warm-up (No Measure) Green banded mobility Red banded mobility 2 laps bear crawl + 5 HRPU each end 10 leg swings forward & lateral 1 lap spiderman lunge 10 wall squats (keep feet close to wall) 50 red banded pull aparts. (make them hard!) 60 sec couch stretch each leg Helen […]
Friday
CrossFit Inventive – CrossFit Warm-up (No Measure) gren banded shoulder mobility Red banded mobility 200m run 10 leg swings forward lateral lap inchworm lap spiderman lunge 20 scorpions lower back hip flexor stretch glute stretch Clean (20 mins to establish 1RM clean) Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#
Thursday
CrossFit Inventive – CrossFit Warm-up (No Measure) Thursday 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 (20 mins to establish 1RM Deadlift) Keep tight & stay safe!! Push […]