Wednesday
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 (4 Sets 2 reps 90 sec rest ) Work at 85% of […]
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 ………………………………. Strength: Metcon (No Measure) 3 x 30 sec L-ring holds, 30 sec rest PUSH PRESS + PUSH JERK (90 sec […]
Monday W2
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 100 Double Unders (Time) For time: 100 DU’s Metcon (AMRAP – Reps) Partner WODS: 5min AMRAP (alt reps) Cleans 70/45kg ——————————— Rest 2 minutes into: Metcon (AMRAP – Rounds and Reps) 7min AMRAP (relay style) 5 Wallball, 7 Box Jumps ————————- 2 mins rest into: Metcon (AMRAP – Rounds and Reps) […]
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 From 80% 1RM) Not touch and go! Quick but solid reset between reps. 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: Strict Pull-ups (3 sets max reps) No Kip! Start movement at full extension, activate […]
Wednesday
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 3 x 10 micro band crab walks Strength: Clean (4 sets 2 reps TNG 90 sec rest) Work at 85% of your […]
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 […]
Monday W1
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) Work at 80% of 1RM Back Squat for […]
Partner WOD
CrossFit Inventive – CrossFit Metcon (Time) For time: 30 rounds: 5 T2B 10 Box step-ups 2×16/8kg Kettlebells 15 HRPU ** Partner 1 completes 1 whole round before partner 2 starts next round.