FriYAY
CrossFit Inventive – CrossFit Warm-up (No Measure) Shoulder Mobility 10 shuttle runs 1 lap Spiderman lunge 1 Lap Inchworm + 1 push up 10 Wall squats —————————- STRENGTH: 1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat @ 70% (4 sets 1 rep 90 sec rest) 1 Snatch pull + 1 power snatch […]
Thursday
CrossFit Inventive – CrossFit Warm-up (No Measure) 10 shuttle runs 10 Inchworm + 1 push up 20 Scorpions 30 sec lower back stretch 3 x 30 sec Hammy box stretch —————————- STRENGTH: Max Strict Pull-ups (3 sets 5 reps 90 sec rest ) Stiff Leg Deadlift (3 sets 8 reps 2 mins rest) Points of […]
Hump Day
CrossFit Inventive – CrossFit Push Jerk (5 Sets 2 Reps 90 sec rest ) Work at 65% of your 1RM C&J. Keep the weight consistent across the work sets. Target 5kg increase / week if work sets are above 100kg. Target 2.5kg increase / week if work sets are below 100kg. Metcon (AMRAP – Rounds […]
Tuesday
CrossFit Inventive – CrossFit Warm-up (No Measure) Red banded shoulder Mobility 10 shuttle runs 10 leg swings forwrd/ Lateral 3 rounds: 5 kipping swings 5 HRPU 10 KBS 12/8kg 90 sec static air squat (together) Strength: ——————————— Strength: Hang Clean (15 Mins to establish 2rm) Hang squat clean. Try and make a small increase on […]
Monday W4
CrossFit Inventive – CrossFit Warm-up (No Measure) Shoulder Mobility 10 shuttle runs 1 lap Spiderman lunge 5 inchworm 1 push up 10 strict knee raises. —————————- STRENGTH: Shoulder Press (5 Sets x 5 Reps 90 Sec rest) First week from 65% of 1RM. Increase 2.5kg on previous week. Metcon (Time) For time: 18-15-12-9-6-3 Push press […]
Saturday
CrossFit Inventive – CrossFit Back Squat (4 Sets 8 Reps 90 sec rest ) Increase by 2.5kg on last weeks weight. Metcon (Time) For time: In teams of two, with only one person working at a time, complete: 100 slam ball 12/9kg 400 Meter Run* 100 Thrusters 20/15kg 400 Meter Run 100 Burpees 400 Meter […]
Friday
CrossFit Inventive – CrossFit 1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat @ 70% (5 sets 1 resp 90 sec rest) Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats
Thursday
CrossFit Inventive – CrossFit Warm-up (No Measure) 10 shuttle runs 4 laps side skips 1 lap inchworm 10 forward/lateral leg swings 20 scorpions 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 […]
Wednesday
CrossFit Inventive – CrossFit Warm-up (No Measure) Green banded shoulder mobility Red banded shoulder Mobility 10 shuttle runs 10 leg swings forwrd/ Lateral 10 HRPU 2:1 30 sec spiderman lunge hold each side 20 scorpions front/back 10 wall squats Push Jerk (5 Sets 2 Reps 90 sec rest ) Work at 65% of your 1RM […]
Tuesday
CrossFit Inventive – CrossFit Warm-up (No Measure) Red banded shoulder Mobility 10 shuttle runs 10 leg swings forwrd/ Lateral 5 inchworm 1 push up 3 rounds: 6 KB squats 6 KBS 6 HRPU 90 sec static air squat (together) Strength: ——————————— Strength: Hang Clean (15 Mins establish 2RM ) The Chief (AMRAP – Rounds) Max […]