Monday W3
CrossFit Inventive – CrossFit Warm-up (No Measure) Shoulder Mobility 10 shuttle runs 1 lap Spiderman lunge 1 Lap Inchworm + 1 push up 3 mins Hand stand hold Practise —————————- STRENGTH: Shoulder Press (5 Sets x 5 Reps @65% 1RM 90 Sec rest) Strict press. 5 Sets x 5 Reps @65% 1RM. Same weight across […]
Saturday
CrossFit Inventive – CrossFit Warm-up (No Measure) 10 Shuttle runs 2 laps bear crawl 10 leg swings forward/lateral 20 scorpions front/back 30 sec lower back/hip flexor stretch Back Squat (4 sets 8 90 sec rest ) Work at 70% of your 1RM Back Squat. Keep the weight consistent across work sets. Target 5kg increase / […]
FRIDAY
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) Increase 2.5kg on last week if Technique is solid throughout […]
Thursday
CrossFit Inventive – CrossFit Warm-up (No Measure) Hamstring box stretch 2 mins 20 scorpions 1 lap inchworm 10 forward/lateral leg swings hip flexor & Lower back stretch —————————————– 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) Shoulder Mobility green & red bands 10 shuttle runs 1 lap Spiderman lunge 1 Lap Inchworm + 1 push up 10 Wall squats —————————- STRENGTH: Push Jerk (5 Sets 2 Reps 90 sec rest) Work at 65% of your 1RM C&J. Keep the weight consistent across the work […]
Tuesday
CrossFit Inventive – CrossFit Warm-up (No Measure) Green banded shoulder mobility 10 shuttle runs 10 leg swings forwrd/ Lateral 3 rounds: 5 Hollow rocks 5 HRPU 10 KBS 12/8kg 90 sec static air squat (together) Strength: ——————————— Metcon (5 Rounds for reps) 5 Min EMOM: 3-5 Bar Muscle Up’s Hang Clean (2-2-2-2) Increasing weight each […]
Monday W2
CrossFit Inventive – CrossFit Warm-up (No Measure) Shoulder Mobility Green & Red bands 10 shuttle runs 1 lap Spiderman lunge 1 Lap Inchworm + 1 push up —————————- STRENGTH: Shoulder Press (Establish 5RM (rep max) Strict Press) 15 Mins to Establish 5 RM Strict Press Metcon (Time) For time: 100 DU’s 50 KBS 32/24 kg […]
Saturday
CrossFit Inventive – CrossFit Warm-up (No Measure) 10 Shuttle runs 10 forward/Lateral leg swings 1 lap spiderman lunge 5 Stationary Inchworm + 1 push up Micro band crab walks 90 sec static squat hold ———————————————– Strength: Back Squat (4 sest 8 reps) Work at 70% of your 1RM Back Squat. Keep the weight consistent across […]
FRIDAY
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 60sec plank hold (TOGETHER) —————————- STRENGTH: 1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat @ 70% (4 sets 1 rep (90 sec rest)) Metcon (Time) On […]
Thursday
CrossFit Inventive – CrossFit Warm-up (No Measure) Hamstring box stretch 2 mins 20 scorpions 1 lap inchworm 10 forward/lateral leg swings hip flexor & Lower back stretch —————————————– 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 […]