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: Snatch + Below knee snatch + High hang snatch (4 sets 1 rep 90 sec rest) Try and make […]
Saturday
CrossFit Inventive – CrossFit Metcon (Weight) 10 Min EMOM: 1+ Deadlift + 1 Hang power clean + Push Jerk. Choose own load. Post heaviest load. Metcon (Time) With your patner complete: 80 T2B 70 Wallball 9/5kg 60 Power cleans 60/40kg 100 DU’s each Partner holds 2 x 24/12kg KB’s No work can be performed unless […]
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: Snatch + Below knee snatch + High hang snatch (4 sets 1 rep 90 sec rest) Metcon (Time) 2 […]
Thursday
CrossFit Inventive – CrossFit Warm-up (No Measure) 20 scorpions 1 lap inchworm 10 forward/lateral leg swings hip flexor & Lower back stretch Hamstring box stretch 2 mins —————————————– Strength: Strict Pull-ups (3 sets 5 reps) No Kip! Start movement at full extension, activate scapulars drawing them down your back as you pull your chin 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 (4 Sets 3 Reps 90 sec rest ) Work at 80% of your 1RM Clean. Increase 2.5kg […]
Tuesday
CrossFit Inventive – CrossFit Warm-up (No Measure) Tuesday 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) L-Ring Holds: 3 x 30 seconds 30 Seconds rest Push Press (4 Sets 3 Reps […]
Monday W3
CrossFit Inventive – CrossFit Warm-up (No Measure) 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 (1 x 5 @ 75% 1RM + 1 Max rep drop set.) Work to 75% of your 1RM Back Squat […]
Saturday
CrossFit Inventive – CrossFit Metcon (AMRAP – Rounds) Death by Front squat @ 70/45kg min 1 – 1 rep min 2 – 2 reps min 3 – 3 reps etc till failer or time beats you.From the floor. Can squat clean the 1st rep. Metcon (Weight) Running clock: Part A. 8 mins to establish 1rm […]
Friday
CrossFit Inventive – CrossFit Warm-up (No Measure) 10 shuttle runs 1 lap Inchworm 10 Forward/Lateral leg swings 20 scorpions hip flexor & Lower back stretc4 ——————— Strength: Snatch + Below knee snatch + High hang snatch (4 Sets 1 rep 90 sec rest) work at weight that doesn’t exceed your ability. 2.5kg increase on last […]
Thursday
CrossFit Inventive – CrossFit Warm-up (No Measure) 20 scorpions 1 lap inchworm 10 forward/lateral leg swings hip flexor & Lower back stretch Hamstring box stretch 2 mins —————————————– Strength: Strict Pull-ups No Kip! Start movement at full extension, activate scapulars drawing them down your back as you pull your chin to and above the cross […]