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 Clean (Clean (Record your Heavy single.)) Work to 90% of 1RM Clean for a heavy single. Then, 3 […]
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: Halt Snatch (Pause Snatch (Work up to 1 set 1 Rep @ 85% of […]
Monday week 2
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 60% […]
Saturday
CrossFit Inventive – CrossFit Metcon (AMRAP – Rounds) Death by power snatch @50/35kg: 1 rep 1st min 2 reps 2nd mi 3 reps 3rd min “etc” until minute runs out. Metcon (Time) Teasms of two: For time: Rounds of 21-18-15-12-9-6-3 for time of: Kettlebell Swings 24/16kg Box Jumps 24/20 inch Push-ups *Partner 1 performs 21 […]
Friday
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: Clean and Jerk (Work to 85% of your 1RM 2 mins rest) CLEAN & JERK Work at 85% of […]
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) 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 (Work to 90% of 1RM Clean + 3 drop sets) Work to 90% of 1RM Clean for […]
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 (Work up to 1 rep @85% 1RM) Work to 85% of snatch 1rm for a single halt […]
Monday W1
CrossFit Inventive – CrossFit Warm-up (No Measure) Green banded shoulder Mobiltiy 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 60% of 1RM Front […]
Saturday
CrossFit Inventive – CrossFit Metcon (AMRAP – Reps) Two even teams: 40 Min running clock: mins 0-9 Max effort cals on rower (10-15 each) mins 9-14 Max rep BJ (5 each) mins 14-19 Max rep wallball (10 each) mins 19-29 Max rep Shuttle runs (4 each) Mins 29-34 Max rep Burpee (5 each) Mins 34-39 […]