Origin 1 Go the Blues!!
CrossFit Inventive – CrossFit Warm-up (No Measure) Red banded shoulder Mobility 10 shuttle runs 10 leg swings forwrd/ Lateral 10 Inchworm 2 push-ups 30 sec spiderman lunge hold each side ………………………………. Strength: Clean (4 Sets 3 Reps 90 sec rest ) Work at 80% of your 1RM Clean. Increase 2.5kg per week. Metcon (Time) For […]
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: Ring Dips (3 x 30 second max effort 60 sec rest) If your not on rings yet, regress […]
Monday W2
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 Warm-up (No Measure) 200m run use car park Leg swings bear crawl 2 laps 1 lap spidewrman lunge 20 scorpions front/back lower back/hip flexor stretch ——————————- Strength: 1 Clean + 1 Front squat + 1 Split Jerk (EMOM x 10 Mins) Chose own load. 10 burpees for every missed attempt. Do […]
Friday
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: Snatch + Below knee snatch + High hang snatch (4 Sets 1 rep 90 sec rest. ) Three […]
Thursday
CrossFit Inventive – CrossFit Warm-up (No Measure) 10 shuttle runs 4 side skips 20 scorpions 1 lap inchworm 10 forward/lateral leg swings hip flexor & Lower back stretch Hamstring box stretch 2 mins —————————————– Strength: Max Strict Pull-ups (3 sets, minimum 5 reps) Deadlift (4 sets 5 reps 2 min rest) Start week 1 @ […]
Wednesday
CrossFit Inventive – CrossFit Warm-up (No Measure) Red banded shoulder Mobitity 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 (3 Sets 3 Reps TNG 90 sec rest) Work at 80% of your 1RM Clean Keep reps […]
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 30:30 Push Press (4 Sets 3 Reps 90 sec rest […]
Monday W1
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 […]
Saturday
CrossFit Inventive – CrossFit Back Squat (4 sets 8 reps 90 sec rest ) Work at 70% of your 1RM Back Squat. Keep the weight consistent across work sets. Target 5kg increase / week if work sets are above 170kg. Target 2.5kg increase / week if work sets are below 170kg. Metcon (AMRAP – Reps) […]