Tuesday De-load
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) 10 Mins on HS […]
Monday De-Load week. 5 weeks until testing week.
CrossFit Inventive – CrossFit Back Squat (10 min EMOM x 4 reps @70% of 1RM) Complete 4 reps every minute https://www.levitradosageus24.com/how-long-does-levitra-last-in-your-system/ on the minute for 10 rounds. Metcon (Time) 5 rounds: 20 KBS @24/16kg 15 Ab mat sit ups 10 Box jump overs No cap
Saturday
CrossFit Inventive – CrossFit Metcon (Weight) 0n every 1:15 complete complex for 6 rounds: 1 Deadlift + 1 Hang power clean + 1 Jerk @75% of 1RM clean & jerk Go on mins: 0-1:15 1:15-2:30 2:30-3:45 3:45-5:00 5:00-6:15 6:15-7:30 Metcon (Time) With partner complete: For Time: 75 Wall Balls 9/5kg 35 Clean & Jerks 60/40kg […]
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: Snatch (5 sets 2 reps TNG 90 sec rest) Work at 60% of your 1RM Snatch. […]
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 sets @90% 1RM, + 1 x max rep drop set) Work to […]
Wednesday
CrossFit Inventive – CrossFit Warm-up (No Measure) Wednesday Red banded shoulder mobility 10 shuttle runs 1 lap Inchworm 1 lap spiderman buy it now lunge 10 Forward/Lateral leg swings 20 scorpions hip flexor & Lower back stretch 3 x 10 micro band crab walks —————————— Strength: Power Clean (5 sets 3 reps TNG ) Week […]
Tuesday
CrossFit Inventive – CrossFit Warm-up (No Measure) Green banded mobility Red banded mobility Shuttle runs 5 inchworm 2 push ups 1 lap spiderman lunge 20 scorpions front & back Hip flexor stretch Glute stretch …………………. Strength: Strict Press (4 sets 3 reps (90 sec rest)) Keep tight throughout. No assistance through knees or hips. Lock […]
Monday Week 4
CrossFit Inventive – CrossFit Warm-up (No Measure) Red banded warmup 10 shuttle runs 4 laps side skips 2 laps hgh knees 2 laps butt kicks 1 lap spiderman lunge 5 inchworm 1 push up 20 scorpions front back Glute stretch …………………… Strength: Front Squat (Tempo 4 sets 3 reps 90 sec rest)) @4 sec down, […]
Saturday
CrossFit Inventive – CrossFit Warm-up (No Measure) 400m run 10 leg swings forward/Lateral 1 lap inchworm 1 lap spiderman lunge 20 scorpons front/back lower back hip flexor strtech Glute stretch 10 wall squats Metcon (Time) Into: Light Isabel: 30 x snatch for time @ 45/25Kg Into; Light Elizabeth: 21-15-9: Power clean 45/25kg HRPU Metcon (Time) […]
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 https://www.viagrasansordonnancefr.com/viagra-generique-prix-soft/ lap spiderman lunge 20 scorpions hip flexor & Lower back stretch ———————— Strength: Power Snatch (5 sets 2 reps) Work at 60% of your 1RM Snatch. Target 5kg […]