Friday
CrossFit Inventive – CrossFit (No Measure) Shoulder Mobility 10 shuttle runs 1 lap Spiderman lunge 1 Lap Inchworm + 1 push up 10 Wall squats —————————- STRENGTH: Thruster (4 Sets 1 Rep 90 sec rest) Work at 75% of your 1RM Clean & Jerk in Week 1. 70% in Week 2. 75% in Week 3. […]
Thursday
CrossFit Inventive – CrossFit (No Measure) Shoulder Mobility 10 shuttle runs 1 lap Spiderman lunge 1 Lap Inchworm + 1 push up 10 Wall squats —————————- STRENGTH: Strict Pull-ups (3 sets of ME (max effort) 90 sec rest) No Kip! Start movement at full extension, activate scapulars drawing them down your back as you pull […]
Hump Day
CrossFit Inventive – CrossFit (No Measure) DOUBLE LIFT DAY 3 x 30 sec rounds box stretch 10 shuttle runs 1 lap Spiderman lunge 1 Lap Inchworm + 1 push up 10 Wall squats —————————- STRENGTH: Deadlift (3 Sets 3 Reps (2 mins rest)) Work at 70% of your 1RM Deadlift in Week 1. 75% in […]
Tuesday
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: Back Squat (3 Sets 3 Reps) Work at 70% of your 1RM Back Squat in Week 1. 75% in Week 2. 70% […]
Monday
CrossFit Inventive – CrossFit (No Measure) Shoulder Mobility 10 shuttle runs 1 lap Spiderman lunge 1 Lap Inchworm + 1 push up 10 Wall squats —————————- STRENGTH: Ring Dips (3 Sets Max reps in 30 seconds 60 sec rest) Power Snatch + Snatch (5 Sets 1 Rep (90 sec rest)) Work at 80% of your […]
Saturday
CrossFit Inventive – CrossFit Metcon (No Measure) Tabata 20/10: 1) Slamball/ Static squat holds 2) Push-up/ Ring rows 3) Overhead plate lunge/plate twist 4) Shuttle run 5) KBS/Air squat 6) Weighted box step ups/ burpee 7) Alt DB snatch/ Plank star jumps 8) Plank hold for as long as you can!! (At least 90sec) CrossFit […]
Friday
CrossFit Inventive – CrossFit (No Measure) Shoulder Mobility 10 shuttle runs 1 lap Spiderman lunge 1 Lap Inchworm + 1 push up 10 Wall squats —————————- STRENGTH: Split Jerk (4 Sets 2 reps (from 80%)) Work at 80% of 1RM C&J. Target 5kg increase / week if work sets are above 100kg. Target 2.5kg increase […]
Thursday
CrossFit Inventive – CrossFit (No Measure) Thursday 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 minimum (90m sec rest)) No Kip! Start movement at full extension, activate scapulars drawing them down your back as you […]
Wednesday
CrossFit Inventive – CrossFit (No Measure) Shoulder Mobility 10 shuttle runs 1 lap Spiderman lunge 1 Lap Inchworm + 1 push up 10 Wall squats —————————- STRENGTH: Snatch (1 @90% of 1RM) Target 5kg increase / week if work sets are above 100kg. Target 2.5kg increase / week if work sets are below 100kg. HIGH […]
Tuesday
CrossFit Inventive – CrossFit (No Measure) 10 Shuttle runs 10 HRPU 2:1 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 (4 sets 3 reps) Work at 80% of 1RM Front Squat. Target 5kg increase / week if […]