Monday W4
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: Back Squat (4 sets 3 reps From 80% 1RM 90 sec rest) Work at 80% of 1RM […]
Partner WOD
CrossFit Inventive – CrossFit Metcon (AMRAP – Rounds) “Individual Event” Against a 3-minute running clock, complete as many rounds through the following ladder: Hang Power Clean + 1 Front Squat Hang Power Clean + 2 Front Squats Hang Power Clean + 3 Front Squats @50/35kg Rest 3 minutes Metcon (Time) “Crazy Helen” 6 rounds: 10 […]
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 (4 Sets 3 Reps 90 sec rest ) Work at 80% of your 1RM Snatch for 3×3 in Week […]
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: Strict Pull-ups (4 sets max reps) No Kip! Start movement at full extension, activate […]
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: Clean (4 sest 2 reps 90 sec rest TNG) 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: L-Sit (3 x max efforts 60 sec rest) PUSH PRESS + PUSH JERK (4 Sets 3 Reps + 2.5kg on […]
Monday W3
CrossFit Inventive – CrossFit Warm-up (No Measure) Green banded shoulder mobility 10 shuttle runs side skips high knees Butt kickers 10 Forward/Lateral leg swings 1 lap Inchworm 1 lap spiderman lunge 20 scorpions hip flexor & Lower back stretch Micro band crab walks ———————- Strength: Back Squat (4 sets 3 reps 90 sec rest. ) […]
Saturday Partner WOD
CrossFit Inventive – CrossFit Power Clean (Emom increasing weight by 2.5-5kg) increasing weight by 2.5-5kg on every minute until failure Metcon (3 Rounds for reps) Partner “The Chief” 3 x 4 min rounds: 3 power clean 60/40kg 6 push ups 9 air squats you go, I go! 1 min rest between rounds. Metcon (3 Rounds […]
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. Not TNG) Work at 80% of your 1RM Snatch for 3×3 in Week 1. Metcon […]
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: Strict Pull-ups (3 sets max reps Minimum 5 reps per round) No Kip! Start […]