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 Power Snatch (5 sets 2 reps 90 sec rest […]
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) Green 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 Power Clean (5 sets 3 reps TNG 90 sec rest) 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 Strict Press (4 sets 3 reps 90 sec rest […]
Monday week 1
CrossFit Inventive – CrossFit Warm-up (No Measure) Green 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 (4 sets 3 reps 90 sec rest ) Starting @70% […]
Partner Saturday
CrossFit Inventive – CrossFit Metcon (Time) 10 Min Cap on completing: Cleans @: 10 x reps @50/30kg 8 x reps @60/40kg 6 x reps @70/50kg 4 x reps @80/60kg 2 x reps @ 90/70kg Metcon (Time) Partner WOD: For time: 100 x Double under each 100 x KBS 100 x T2B 100 x Frog sit […]
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: Ring Dips (3 sets max reps 90 sec rest) Scale back to stationary dips or box […]
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 1 lap spiderman lunge 20 scorpions hip flexor & Lower back stretch Hamstring box stretch 2 mins —————————————– Strength: Max Strict Pull-ups (3 sets Minimum 5 reps) Deadlift (3 […]
Wednesday
CrossFit Inventive – CrossFit Warm-up (No Measure) Red banded shoulder mobility 10 shuttle runs 1 lap Inchworm 10 Forward/Lateral leg swings 2 laps walking lunge steps 20 scorpions hip flexor & Lower back stretch —————————- Strength: Front Rack Lunge (4 sets 8 reps 90 sec rest ) increase by 2.5-5kg on last effort. CrossFit Games […]
Tuesday
CrossFit Inventive – CrossFit Warm-up (No Measure) Green banded shoulder mobility Red banded shoulder Mobility 10 shuttle runs 10 leg swings forwrd/ Lateral 5 Inchworm 2 push-ups 30 sec spiderman lunge hold each side 20 scorpions front & back Glute stretch ………………………………. Strength: 2 x Push press + 1 x Push jerk (4 sets 1 […]