Wednesday
CrossFit Inventive – CrossFit Warm-up (No Measure) 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 ————————- Strength: Front Rack Lunge (4 sets 8 reps 90 sec rest ) Work at 50% of your 1RM Clean & Jerk. […]
Tuesday
CrossFit Inventive – CrossFit Warm-up (No Measure) Green & 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 Glute stretch Strength: 2 x Push press + 1 x Push jerk (4 sets 1 rep 90 sec rest) Start […]
Monday week 2
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 (Time) In equal teams of two: Reach 500 cals on rower in increments of 15 cals each rotating until target is reached. Into: 250 Cal Bike in increments of 10 cals per person. Good luck
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 (12 mins to establish 3 RM) Full hang squat snatch if possible. Dont go above technique ability. 90 sec rest Metcon (Time) […]
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) Starting week 1 @65% of 1RM. […]
Wednesday
CrossFit Inventive – CrossFit () Warm-up (No Measure) Green banded shoulder mobility only 10 shuttle runs 4 laps side skips 2 laps high knees 2 laps butt kickers 2 laps walking lunge (arms extended over head) 10 forward/lateral leg swings 5 inchworm + 1push-up 60 sec spiderman lunge each side 60 sec Glute stretch each […]
Tuesday
CrossFit Inventive – CrossFit Warm-up (No Measure) green & red banded warm up. 10 shuttle runs 10 leg swings forward/Lateral 1lap inch worm 1 lap spiderman lunge 20 scorpions front/bak lower back/hip flexor stretch 2 x Push press + 1 x Push jerk (4 sets 1 rep 90 sec rest ) Start week 1 @ […]
Monday W1
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 final testing day
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 ………………………………. Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsKBS= 24/16kg 1000m Row […]