Friday
CrossFit Inventive – CrossFit (No Measure) 10 shuttle runs 1 lap Inchworm 10 Forward/Lateral leg swings 20 scorpions hip flexor & Lower back stretch ———————————– STRENGTH: CLEAN COMPLEX: 1 CLEAN + 2 FRONT SQUATS + 3 THRUSTERS (5 singles at 70% of 1RM Clean & Jerk.) Target 5kg increase / week if work sets are […]
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: Deadlift (3 Reps @85% 1RM + 1 Drop set 1 x 5 reps) For Drop Set 1×5, decrease 30kg down if work 3RM is above 180kg. […]
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: Push Press (4 Sets 3 Reps) Work at 60% of 1RM Clean and Jerk. Target 5kg increase / week if work sets are above 100kg. Target 2.5kg increase […]
Tuesday
CrossFit Inventive – CrossFit (No Measure) 10 Shuttle runs 1 lap spiderman lunge 10 forward/Lateral leg swings 10 Wall Squats 5 Stationary Inchworm + 1 push up Micro banded crab walk ———————————————– Strength: Back Squat (1 X 5RM Back Squat + 1 DROP SET X 5 REPS) Work to a 5RM Back Squat, then decrease […]
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: Clean and Jerk (5 Sets 1 Rep (90 sec rest)) 5 singles at 85% of 1RM C&J. Must make 4/5 attempts successfully to increase the weight next week. […]
Saturday
CrossFit Inventive – CrossFit Metcon (Weight) “6AM Partner WOD” EMOM 10 Mins: 1 x position one snatch 1 x Full hang snatch (choose own load) Metcon (Time) “Tag Team Cindy” As quickly as possible, teams of two must complete 50 rounds of “Cindy”: 5 Pull-Ups 10 Push-Ups 15 Squats Only one team member may be […]
Friday
CrossFit Inventive – CrossFit Time to test some Open workouts. (No Measure) Shoulder Mobility 10 shuttle runs 1 lap Spiderman lunge 1 Lap Inchworm + 1 push up 10 Wall squats —————————- STRENGTH: CLEAN COMPLEX: 1 CLEAN + 2 FRONT SQUATS + 3 THRUSTERS (5 sets 1 rep) 5 singles at 70% of 1RM Clean […]
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: Deadlift (3 at 85% of 1RM Deadlift + 1 drop set of 5 reps) Work to a set of 3 at 85% of 1RM Deadlift, then […]
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: Push Press (4 sets 3 reps) Work at 60% of 1RM Clean and Jerk. Target 5kg increase / week if work sets are above 100kg. Target 2.5kg increase […]
Tuesday
CrossFit Inventive – CrossFit (No Measure) 10 Shuttle runs 10 forward/Lateral leg swings 10 Wall Squats 5 Stationary Inchworm + 1 push up Micro band crab walks 3 x 10 each way Strength: Back Squat (1 X 5RM Back Squat + 1 DROP SET X 5 REPS) Work to a 5RM Back Squat, then decrease […]