Monday week 4
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 walk ———————- Strength: Back Squat (5 Sets 3 Reps 90 sec rest) Work at 75% of your 1RM […]
Saturday Partner WOD
CrossFit Inventive – CrossFit 1 x Power Clean + 1 x Hang squat clean + 1 x Jerk (Build to a heavy single. ) 12 mins to find a heavy single Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP: 5 X Deadlifts @50/35kg 5 x Hang Power Clean @50/35kg 5 x Front Squat @50/35kg […]
Friday
CrossFit Inventive – CrossFit Warm-up (No Measure) Green banded shoulder mobility Red banded shoulder Mobility 10 shuttle runs 1 lap Inchworm 10 Forward/Lateral leg swings 20 scorpions hip flexor & Lower back stretch ————————– Strength: Hang Snatch (3 sets 3 reps 90 sec rest ) 2.5kg increase on last weeks performance. Concentrate on sound technique. […]
Thursday
CrossFit Inventive – CrossFit Warm-up (No Measure) 10 shuttle runs 4 laps side skips High knees Butt flicks 20 scorpions 10 Inchworm 2 push-ups 10 forward/lateral leg swings hip flexor & Lower back stretch Hamstring box stretch 2 mins —————————————– Strength: Max Strict Pull-ups (3 sets max reps 90 sec rest) Deadlift (3 sets 8 […]
Wednesday
CrossFit Inventive – CrossFit Warm-up (No Measure) 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: Front Rack Lunge (4 sets 8 reps 90 sec rest ) Work at 50% of your 1RM […]
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 on spot 1 lap spiderman lunge scorpions Glute stretch ………………………………. Strength: 2 x Push press + 1 x Push jerk (4 sets 1 rep 90 sec rest) Start […]
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 3 x 10 micro band crab walks hip flexor & Lower back stretch Glute stretch ———————- Strength: Back Squat (5 sets 3 reps 90 sec rest) Work at 75% of your 1RM […]
Saturday Partner WOD
CrossFit Inventive – CrossFit Metcon (AMRAP – Rounds) “Individual Event” Death by Power clean @60/40kg Increasing reps by 1 On every minute until failure. Metcon (Time) Partner WOD: For time: 1 x Car park sprint each ( tag hands) 10 x Wallball shots each 10 x Lat bar Burpee each ( Decreasing reps by 1 […]
Friday
CrossFit Inventive – CrossFit Warm-up (No Measure) Green & red banded warm up 10 shuttle runs 4 laps side skips high knees butt flicks leg swings spiderman lunge inchworm wall squats Hang Snatch (4 sets 3 reps 90 sec rest) @90% of last weeks weight. Metcon (Time) 100 Hollow rocks Metcon (No Measure) 15 Min […]
Thursday
CrossFit Inventive – CrossFit Warm-up (No Measure) 10 shuttle runs 4 laps side skips High knees Butt flicks 20 scorpions 10 Inchworm 2 push-ups 10 forward/lateral leg swings hip flexor & Lower back stretch Hamstring box stretch 2 mins —————————————– Strength: Deadlift (3 sets 8 reps 2 mins rest) Increasing 2.5-5kg per week. Metcon (AMRAP […]