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 3 x 10 micro band crab walks 20 scorpions hip flexor & Lower back stretch —————- Strength: Clean (20 mins to establish 1 Rep Max ) Grace (Time) For 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 (20 mins to establish 1 Rep Max ) Don’t lift beyond your potential. […]
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 Squat (20 mins to establish 1 Rep Max ) Max Double-Unders (AMRAP – Reps) Max set […]
Tuesday
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 3 x 10 micro band crab walks 20 scorpions hip flexor & Lower back stretch ——————— Strength: Snatch (20 mins to establish 1 Rep Max ) Fran (Time) 21-15-9 Thrusters, […]
Testing Week (2/3)
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 3 x 10 micro band crab walks 20 scorpions hip flexor & Lower back stretch ———————- Strength: Back Squat (20 mins to establish 1 Rep Max) Rest as needed. Keep […]
Partner WOD
CrossFit Inventive – CrossFit Warm-up (No Measure) 10 laps shuttle run sid eskips high knees Butt kicks leg swing 4 laps Bear crawl 5 Inchworm 2 push ups 1 min Static Wall squat Metcon (AMRAP – Rounds) Partner Death by Clean & Jerk On Every Minute: complete: Min 1- 1x C&J Each min 1 @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: Snatch (3 sets 3 reps 90 sec rest) Not touch n go. Focus on quick reset between reps. Only increase […]
Thursday
CrossFit Inventive – CrossFit Warm-up (No Measure) 10 shuttle runs side skips high kness butt flicks 10 inchworm 1 push up 1 lap spiderman lunge 30 sec glute stretch each side 3 x 30sec box stretch ——————————— Strength: Strict Pull-ups (3 sets max reps 90 sec rest ) No Kip! Start movement at full extension, […]
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: Clean (4 sets 2 reps 90 sec rest ) Work at 85% of your 1RM Clean + […]
Tuesday
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: PUSH PRESS + PUSH JERK (4 sets 3 reps 90 sec rest ) Start at 65% of 1RM C&J. Keep […]