Saturday
CrossFit Inventive – CrossFit (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)) Only 2 weeks of this so Have fun, keep it safe! Find your heaviest […]
FRIDAY “WEDDING DAY”
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: Thruster (Work at 80% of your 1RM Clean & Jerk) Metcon (AMRAP – Reps) 7 MIN AMRAP; INCREASING REPS UP BY 3’S: 3 X THRUSTERS @40/30KG 3 […]
Thursday
CrossFit Inventive – CrossFit Warm-up Thursday 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 1RM. Metcon (Time) For time: 31 KBS @24/16 31 PULL-UPS 31 BURPEES 31 AIR SQUATS […]
Wednesday
CrossFit Inventive – CrossFit Warm-up (No Measure) Monday 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)) Start at 65% of 1RM C&J. Keep weight constant for all sets. Each set + […]
TUESDAY WEEK 3
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: Metcon (No Measure) 5 MIN EMOM OF: 3 RING DIPS + 3 STRICT PULL-UPSPERFORM BOTH MOVEMENTS IN THE SAME MINUTE. SCALE […]
CLOSED FOR EASTER BREAK
CrossFit Inventive – CrossFit
Thursday
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: Strict Pull-ups No Kip! Start movement at full extension, activate scapulars drawing them down your back as you pull your chin to and above the cross bar. […]
Wednesday
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 (3 sets 3 Reps) Work at 70% of your 1RM Deadlift in Week 1. 75% in Week 2. 70% in Week 3. 75% in Week […]
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 Sest 3 Reps) Work at 70% of your 1RM Back Squat in Week 1. 75% in Week 2. […]
Monday week 2
CrossFit Inventive – CrossFit Warm-up Shoulder Mobility 10 shuttle runs 1 lap Spiderman lunge 1 Lap Inchworm + 1 push up 10 Wall squats —————————- STRENGTH: Weightlifting POWER SNATCH + SNATCH 4 sets 1 rep Work at 75% of your 1RM Snatch in Week 2. of 5 week block. Metcon (Time) 4 RFT: 10 DB […]