Wednesday
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 5 Wall climbers —————————- 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 sets. […]
Tuesday
CrossFit Inventive – CrossFit Warm-up (No Measure) Green banded shoulder mobility 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) Hang Clean (15 Mins to establish heavy 2RM) Establish heaviest 2 rep Squat clean. Increase by […]
Saturday (TW1)
CrossFit Inventive – CrossFit Warm-up (No Measure) 10 shuttle runs 1 lap Inchworm 10 Forward/Lateral leg swings 20 scorpions hip flexor & Lower back stretch ——————— Strength: Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsKBS= 24/16kg 1000m Row (Time) Max Effort 1000m Row
Friday (TW1)
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 10 wall squats 20 SCORPIONS FRONT/BACK ———————————————– Strength: Clean (Establish 1RM (rep max) ) You have no more than 20 mins to establish 1 rep max […]
Thursday (TW1)
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: Deadlift (Establish 1RM (rep max) ) No more than 20 mins to establish 1 rep max deadlift. Max Strict Pull-ups (Max effort “STRICT”Pull-ups) Max effort Strict […]
Wednesday (TW1)
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 10 wall squats ———————————————– Strength: Front Squat (Establish 1RM (rep max)) Max Double-Unders (AMRAP – Reps) Max set of Unbroken Double-UndersNo more than 3 attempts!! Record […]
Tuesday (TW1)
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: Snatch (Establish 1RM (rep max) ) If you can’t squat snatch, then power snatch! Record in your comment box which ever movement you completed. Fran (Time) 21-15-9 […]
Testing week 1 (2016)
CrossFit Inventive – CrossFit Warm-up (No Measure) Banded shoulder Mobility 10 shuttle runs 4 lateral side skips 2 lap butt kickers 10 forward/Lateral leg swings 5 inchworm 1 push up 30 sec spiderman lunge hold micro banded crab walks Clean and Jerk (Establish 1RM (rep max) ) You have no more than 20 minutes to […]
Super Saturday Partner WOD
CrossFit Inventive – CrossFit Warm-up (No Measure) Clean (5 sets 1 rep) Work at 85% of your 1RM Clean & Jerk in Week 1. 80% in Week 2. 85% in Week 3. 80% in Week 4. 85% in Week 5. Metcon (Time) In teams of 3: For Time: 1600m Row (divided anyway). One person must […]
Friday
CrossFit Inventive – CrossFit Warm-up (No Measure) 10 shuttle runs Leg swings 5 Inchworm 1 push up 20 scorpions front/back 30 sec lower back hip flexor stretch Thruster (4 Sets 1Rep) Work at 80% of your 1RM Clean & Jerk. Metcon (No Measure) 10 Min EMOM: ODD: 10 Thrusters 40/30kg EVEN: 10 T2B Metcon (Time) […]