Thursday
CrossFit Inventive – CrossFit Warm-up (No Measure) 10 shuttle runs 4 laps lateral skips 2 laps but kicks 3 x 3o sec box hammie stretch 5 stationary inchworm + 1 push-up 2 scorpions front back 10 x Bar good mornings ——————————– STRENGTH: Deadlift (3 sets 3 reps 90 seconds rest ) Work @80% of 1RM […]
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 —————————- STRENGTH: Push Press + Push Jerk + Split Jerk (5 sets 1 rep (90 sec rest)) Work at 60% of your 1RM Clean & Jerk in Week 1. […]
TUESDAY
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: Back Squat (3 Sets 3 reps 2 mins rest) Work@70% of 1RM Back squat. Tempo Back squat @ 3212 Metcon (Time) […]
Monday Week 5/5 (Testig next week)
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 (3-3-2-2-2 (TNG) 90 sec rest) Snatch= Full or Power snatch. Chose weight for each set. Increasing weight to your ability. TNG= Touch & Go reps. Last […]
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 10 wall squats ———————————————– Strength: Clean (5 sets 1 rep (2 mins rest)) Go as heavy as you like. Keep it safe and put technique first!! […]
Friday
CrossFit Inventive – CrossFit Warm-up 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: Thruster (4 Sets 1 Rep) Work at 75% of your 1RM Clean & Jerk. Metcon (Weight) Every 2 minutes, for 10 minutes (5 […]
Thursday
CrossFit Inventive – CrossFit Warm-up Hamstring box stretch 2 mins 20 scorpions 1 lap inchworm 10 forward/lateral leg swings hip flexor & Lower back stretch —————————————– Strength: Deadlift (3 Sets 3 reps 2 mins rest) Work @ 80% of 1 RM deadlift Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as […]
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 —————————- STRENGTH: 4 MIN EMOM: (No Measure) 4 MIN EMOM: 4 STRICT PULL-UPS + 4 STRICT RING DIPS. IN THE SAME MINUTE PUSH PRESS+PUSH JERK+SPLIT JERK (5 SETS 1 […]
TUESDAY
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: Back Squat (3 sets 3 Reps) WORK @ 80% OF YOUR 1RM BACK SQUAT Metcon (No Measure) Every 4 minutes, for […]
Funday Monday Week (4/5)
CrossFit Inventive – CrossFit Everyone be funny Warm-up (No Measure) Shoulder Mobility 10 shuttle runs 1 lap Spiderman lunge 1 Lap Inchworm + 1 push up 10 Wall squats —————————- STRENGTH: 100 Double Unders (Time) For time: 100 DU’s Power Snatch + Snatch (5 Sets 1 Rep (90 sec rest)) Work at 80% of your […]