Wednesday
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 Front Squat (20 mins to establish 1RM ) Hip crease must break […]
Tuesday
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) 3 x 5 reps of Kipping swing. Keep shoulders tight, controlled kip. Snatch (20 mins […]
Testing week 3 2016
CrossFit Inventive – CrossFit Warm-up (No Measure) Green banded mobility 50 red banded pull aparts. (make them hard!) 4 laps bear crawl + 5 HRPU each end 10 leg swings forward & lateral 1 lap spiderman lunge 10 wall squats (keep feet close cialis brulure d’estomac to wall) 60 sec couch stretch each leg Clean […]
Saturday partner WOD
CrossFit Inventive – CrossFit Warm-up (No Measure) 400m run 4 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 Metcon (Time) In two even […]
Friday
CrossFit Inventive – CrossFit Warm-up (No Measure) Green banded shoulder mobility Red banded shoulder Mobility 10 shuttle runs 10 Forward/Lateral leg swings 1 lap Inchworm 1 lap spiderman lunge 20 scorpions hip flexor & Lower back stretch Glute stretch ———————— Strength: Power clean + 3 Thrusters (4 singles @ new weight) Work at 65% of […]
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 1lap spiderman lunge 20 scorpions hip flexor & Lower back stretch Hamstring box stretch 2 mins —————————————– Strength Max levitra online no prescription Strict Pull-ups (3 SETS MAX REPS) […]
Wednesday
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: 2 Push Jerk + 1 Split jerk […]
Tuesday
CrossFit Inventive – CrossFit Warm-up (No Measure) Red banded shoulder Mobility 10 shuttle runs 10 Forward/Lateral leg swings 1 lap Inchworm 1 lap spiderman lunge 20 scorpions hip flexor & Lower back stretch Glute stretch 90 sec static squat hold ———————- Strength: Back Squat (4 sets 5 reps 90 sec rest) Keep weight constant across […]
Week 4 (Final week of this block) Testing next week!
CrossFit Inventive – CrossFit Warm-up (No Measure) 400m run side kips 4 laps high knees 2 laps butt kickers 2 laps 10 x leg swing forward/lateral 5 inchworm 1 push up 1 lap spiderman lunge Green & red banded shoulder mobility Metcon (No Measure) 6 Min EMOM: Odd: 5 strict ring dips Even: 30 sec […]
Friday
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 Lower back/Hip flexor stretch Glute stretch ………………………………. Strength: Power clean + […]