Friday
CrossFit Inventive – CrossFit Warm-up (No Measure) Shoulder mobility Green & Red band. shuttle runs side skips Leg swings Wall squats 5 inchworm 2 push-ups 30 sec spiderman lunge Clean and Jerk (12 mins to find heavy but perfect 1 rep) 12 mins to find heavy but perfect 1 rep. Not 1 RM. Metcon (Time) […]
Thursday
CrossFit Inventive – CrossFit Warm-up (No Measure) 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 3 x 30 seconds L-ring holds. Front Squat (8 min EMOM x 3 @70%) Move fast out of the […]
Hump Day
CrossFit Inventive – CrossFit Warm-up (No Measure) Banded shoulder mobility 10 shuttle runs 10 inchworm 2 push ups 1 lap spiderman lunge 20 scorpions front/back lower back/hip flexor stretch 3 x 1 min squat holds 30 sec rest, sit into the squat, chest up, weight on heals, ears over ankle bone. Snatch (Heavy but perfect […]
Tuesday
CrossFit Inventive – CrossFit Warm-up (No Measure) Box stretch 10 shuttle runs 4 laps side skips High knees Butt flicks 20 scorpions 3 rounds: 6 KBS 6 KB Deadlifts 6 Ring rows Strict Pull-ups (3 sets 5 reps) No Kip! Start movement at full extension, activate scapulars drawing them down your back as you pull […]
De-Load Week
CrossFit Inventive – CrossFit Warm-up (No Measure) Green banded shoulder mobility Red banded shoulder Mobility 60 sec couch stretch each side 20 Inchworms with 2 x push-ups 10 shuttle runs 10 Forward/Lateral leg swings 1 lap spiderman lunge 3 x 10 micro band crab walks. Metcon (Weight) Back Squat: 10 min EMOM: 3 reps @70% […]
Saturday Partner WOD
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 Metcon (Weight) Snatch EMOM: 4 min x 8 @30/25kg 1 min rest (Change weights) 4 min x 6 @40/30kg 1 min rest 4 mins x 4 @50/35kg 1 […]
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 stretc4 ——————— Strength: Clean and Jerk (3 sets 3 reps 2 mins rest) Work at 85% of your 1RM C&J for 3×3 in […]
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: Sumo Deadlift (Sumo Deadlift (1 set 3 reps immediately 2 drop set) Work to […]
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 (1 rep@ 90% of 1RM + 3 drop sets of 1 rep) All drop sets at […]
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 1 min deep squat hold ………………………………. Strength: Halt Snatch (Pause Snatch (Work up to 1 set 1 Rep @ 85% of […]