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 max reps 90 sec rest) Deadlift (1 x 3 […]
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 Flute stretch 90 sec static squat hold ———————- Strength: Back Squat (4 sets 5 reps 90 sec rest. ) @70% of 1 […]
Monday week 3 of 4
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: Metcon (No Measure) 6 Min EMOM: Odd: […]
Saturday Partner WOD
CrossFit Inventive – CrossFit Warm-up (No Measure) 400m Run Green banded shoulder mobility Red banded warm up 5 inchworm 2 push ups 1 lap spiderman lunge 20 scorpions front/back flute stretch ——————————- Gymnastics Skilss work (No Measure) 5 x wall walk-ins ( Nose & toes on wall) 10 mins: Banded ring muscle up tech. Metcon […]
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 ———————— Strength: Power clean + 3 Thrusters (4 singles @ this complex) Work at 65% of your 1RM […]
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 (1 x 3 + 2 drop sets 8 reps) Work to 80% of […]
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 20 scorpions 3 x 10 micro band crab walks hip flexor & Lower back stretch Glute stretch ———————- Strength: Back Squat (4 sets 5 reps 90 sec rest) Start @70% of 1 RM week […]
Monday week 2
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 Snatch (6 sets 1 rep. 90 sec […]