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: Strict Pull-ups (3 sets minimum 5 reps) No Kip! Start movement at full extension, […]
Wednesday
CrossFit Inventive – CrossFit Warm-up (No Measure) Wednesday Red banded shoulder mobility 10 shuttle runs 1 lap Inchworm 1 lap spiderman 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 90 sec rest (TNG)) Week 1 […]
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: L-Sit (3 x 30 work/30 Recovery) L […]
Monday week 3
CrossFit Inventive – CrossFit Warm-up (No Measure) Red banded shoulder Mobility 10 shuttle runs 10 Forward/Lateral leg swings 1 lap Inchworm 20 scorpions hip flexor & Lower back stretch Glute stretch 3 x 10 micro band crab walks ——————— Strength: Front Squat (4 sets 3 reps ) @4 sec down, fast up, 2 sec rest […]
Saturday
CrossFit Inventive – CrossFit Hang Clean (10 min EMOM x 2 reps) 10 rounds to establish 2 rep hang squat clean. Set a target and try and reach it. Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP of: Double rep “Helen” 400m run 42 KBS @24-16kg 24 pull-ups
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 20 scorpions front/back Glute stretch ………………………………. Strength: Power Snatch (5 sets 2 reps 90 sec rest) Work at 60% […]
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 10 Forward/Lateral leg swings 3 x 10 micro band crab walks 20 scorpions hip flexor & Lower back stretch ————————– Strength: Power Clean (5 sets 3 reps 90sec rest) Week 1 starting at 80%of 1 RM Power […]
Tuesday 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 20 scorpions front/back Glute stretch ………………………………. Strength: Strict Press (4 sets 3 reps 90 sec rest) Keep tight throughout. […]
Saturday
CrossFit Inventive – CrossFit Clean and Jerk (12 mins to find heavy single) Metcon (AMRAP – Rounds and Reps) Partner WOD In teams of two, with only one partner working at any time, complete as many rounds and reps as possible in 25 minutes of: Car park run together 80 KB Deadlifts 2×32/24 60 Wallball […]