Monday W4 (last week of 4 week block)
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: Front Squat + Thruster (4 sets 1 rep 90 sec rest) Start at […]
Saturday
CrossFit Inventive – CrossFit Warm-up (No Measure) 10 shuttle runs 1 lap Inchworm 10 Forward/Lateral leg swings 20 scorpions hip flexor & Lower back stretch —————————— Strength: Metcon (Time) Partner WOD: 2RFT: 150 KB Swings 24/16kg 75 Box Jumps 150 Frog sit-ups 75 HRPU 150 DU’s Share workload throughout.
Friday
CrossFit Inventive – CrossFit Metcon (Time) ‘Grace’ (30 clean and jerks) Increasing weight every 10 reps. 1-10 @60/40 11-20 @65/45 21-30 @70/50 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 […]
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 (2 sets max reps 2 min rest. ) No Kip! Start movement […]
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) Work to 90% 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: Halt Snatch (4 sets 1 rep 90 sec rest) Work to 85% of snatch 1rm for a single halt […]
Monday W3
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 Front Squat + Thruster (4 Sets 1 rep 90 sec rest) Start at 60% of […]
Partner Saturday
CrossFit Inventive – CrossFit Metcon (Time) Thruster ladder: 10@30/20kg 8@40/30kg 6@50/40 4@60/50kg 2@70/60kg 10 min cap Metcon (Time) 6 rounds for time: 7 Pull-ups 21 KB-SDHP 42 Double unders patner 1 does 7 pull-ups, then partner 2 does same. partner 1 then does 21 KB-SDHP, then partner 2 repeats. partner1 does 42 DU’s, then partner […]
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 min rest ) Work at 85% of your 1RM C&J. 2.5kg increase each […]
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 […]