Wednesday
CrossFit Inventive – CrossFit (No Measure) Shoulder Mobility 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 ———————————————– Strength: Snatch (Work at 90% of 1RM Snatch) Target 5kg increase / week if work sets are above 100kg. Target 2.5kg […]
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: Metcon (No Measure) 3 ROUND: RING DIPS (30W:30R) Front Squat (4 Sets 3 Reps) Work at 80% of 1RM […]
Monday Week 2
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 Clean + 2.5kg) Work to a single at 90% of 1RM C&J. Target 5kg increase / week if work sets are […]
Saturday
CrossFit Inventive – CrossFit (No Measure) 400m run 2 x bear crawl 10 forward / lateral leg swings. 20 scorpions front/back 3 rounds: 10 HRPU (2:1) 5 strict pull-ups or 10 ring rows. Rest 30 seconds after each round. Metcon (Time) “Partner WOD” Run 1km together 50 Strict Pull-Ups (or Assisted Pull-Ups) 100 Kettlebell Swings […]
Friday
CrossFit Inventive – CrossFit (No Measure) Shoulder Mobility: Green banded & Red banded 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%)) From Rack. Work at 80% of 1RM C&J. Target 5kg increase / week if work […]
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: Stiff Leg Deadlift (4 Sets 6 Reps) Points of Performance -Clean Grip -Maintain same slight knee bend throughout the entire movement -Push the Hips Back -Keep Straight […]
Wednesday
CrossFit Inventive – CrossFit (No Measure) Shoulder Mobility 10 shuttle runs 1 lap Spiderman lunge 1 Lap Inchworm + 1 push up Micro band crab walks —————————- STRENGTH: Snatch (1 set 1 rep @ 90% 1RM) Work at 90% of 1RM Snatch. Target 5kg increase / week if work sets are above 100kg. Target 2.5kg […]
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: Metcon (No Measure) 3 Rounds: L-Ring holds (30W:30R) Front Squat (4 Sets 3 Reps) Work at 80% of 1RM […]
Monday
CrossFit Inventive – CrossFit New 4 week cycle. (No Measure) Shoulder Mobility 10 shuttle runs 1 lap Spiderman lunge 1 Lap Inchworm + 1 push up 10 Wall squats —————————- STRENGTH: Clean (1@ 90% 1 RM C&J) Work to a single at 90% of 1RM C&J. Target 5kg increase / week if work sets are […]
Saturday Oly lifting
CrossFit Inventive – CrossFit Metcon (Weight) Take 20 minutes to build to today’s “heavy” Full Snatch Metcon (Weight) Every minute, on the minute, for 5 minutes: Snatch *Set 1 – 2 reps @ 60% (TNG) *Set 2 – 2 reps @ 65% (TNG) *Set 3 – 2 reps @ 70% (TNG) *Set 4 – 1 […]