Saturday Partner WOD
CrossFit Inventive – CrossFit Squat Clean (10 Mins to establish 2RM TNG) Rest as needed. Working under pressure, but keeping perfect Technique. Metcon (AMRAP – Rounds and Reps) 20 MIN AMRAP: 200m Farmers carry @32/24kg 20 x KBS@32/24kg 20 x Pull-ups **Share workload throughout
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 Glute stretch ………………………………. Strength: Power clean + 3 Thrusters (4 sets […]
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 (Work to 80% of your 1RM Deadlift for a triple) ** decrease weight […]
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) Work at 70% of your 1RM […]
Monday week 1
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 reps @85% of […]
Saturday Partner WOD
CrossFit Inventive – CrossFit Metcon (Weight) 8 Min EMOM: 1 x Power snatch + 1 x Hang power snatch. Increasing weight where possible. Metcon (Time) Partner WOD: In teams of two, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of: 20 Kettlebell Swings 24/16 kg 15 Power snatch @30/@20 kg
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 Glute stretch ………………………………. Strength: Metcon (Weight) 10 Min EMOM: 1 x […]
Thursday De-load week
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: Metcon (Weight) 4 Sets: 10 Strict Bent Over Row Into max effort Strict Pull-ups […]
Wednesday De-load week
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 ………………………………. Strength: Front Squat (Sets of: 3-5-8-10-15) All sets @70% of 1RM. […]