Monday week 4
CrossFit Inventive – CrossFit (No Measure) Shoulder Mobility 10 shuttle runs 1 lap Spiderman lunge 1 Lap Inchworm + 1 push up 10 Wall squats —————————- STRENGTH: Clean (1 Rep @90% of 1 RM C&J) Work to a single at 90% of 1RM C&J. Target 5kg increase / week if work sets are above 130kg. […]
16.2
CrossFit Inventive – CrossFit CrossFit Games Open 16.2 (AMRAP – Reps) 4-Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135# / 85# *Round 2 – 13 @ 185# / 115# *Round 3 – 11 @ 225# / 145# *Round 4 – 9 @ […]
Friday
CrossFit Inventive – CrossFit (No Measure) 10 shuttle runs 1 lap Inchworm 10 Forward/Lateral leg swings 20 scorpions partner hammy stretch hip flexor & Lower back stretch Split Jerk (4 sets 2 reps (from 80%)) From Rack. Work at 80% of 1RM C&J. Target 5kg increase / week if work sets are above 100kg. Target […]
Thursday
CrossFit Inventive – CrossFit (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 and […]
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 (Work at 90% of 1RM Snatch) Target 5kg increase / week if work sets are above 100kg. Target 2.5kg increase / week if work sets are below […]
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: Metcon (No Measure) L ring Holds 3 rounds 30:30 (W/R) Use stationary dip machine or Plyo boxes if you can’t yet use […]
Monday week 3
CrossFit Inventive – CrossFit (No Measure) Ab mat hip flexor stretch 1 min each side Shoulder Mobility 10 shuttle runs 1 lap Spiderman lunge 5 x Inchworm + 1 push up 10 Wall squats —————————- STRENGTH: Clean (1 Rep @90% of 1 RM C&J) Work to a single at 90% of 1RM C&J. Target 5kg […]
Saturday
CrossFit Inventive – CrossFit OPEN WORKOUIT 16.1 530AM WARM UP STARTS. 1 ST HEAT 6AM SHARP. CrossFit Games Open 16.1 (AMRAP – Reps) 20 Minute AMRAP 25 Ft OH Walking Lunge 95#/65# 8 Bar Facing Burpees 25 Ft OH Walking Lunge 8 C2B Pull-Ups *Jump over the bar after each burpee *Mark out lines in […]
Friday
CrossFit Inventive – CrossFit 1 st Open workout 16.1. 430pm class will be Open WOD Only. (No Measure) Shoulder Mobility: Green banded & Red banded. 10 shuttle runs 1 lap Spiderman lunge 10 leg swing forward/Lateral each leg. 10 Wall squats —————————- STRENGTH: Split Jerk (4 sets 2 reps) From Rack. Work at 80% of […]
Thursday
CrossFit Inventive – CrossFit (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 (advanced 3 sets max reps)) No Kip! Start movement at full extension, activate scapulars drawing them down your back as you […]