Friday
CrossFit Inventive – CrossFit (No Measure) 2 x 200m run Red banded pull aparts 1 spiderman lunge 5 x inchworm + 1 push ups Micro band crab walks 3 x 10 each way 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) Box hammy stretch 10 shuttle runs 1 lap inchworm 20 scorpions Hip flexor lower back stretch Deadlift (1 x 3 reps + 1 drop set 5 reps) For Drop Set 1×5, decrease 30kg down if work 3RM is above 180kg. For Drop Set 1×5, decrease 20kg down if work […]
Wednesday
CrossFit Inventive – CrossFit (No Measure) Shoulder Mobility 10 shuttle runs 2 laps High hand walking lunges 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 […]
Tuesday
CrossFit Inventive – CrossFit (No Measure) Partner Ankle mobility 10 Shuttle runs 10 forward/Lateral leg swings 10 Wall Squats 5 Stationary Inchworm + 1 push up Glute stretch ________________________ Strength: Back Squat (1 X 5RM Back Squat + 1 DROP SET X 5 REPS) Work to a 5RM Back Squat, then decrease for Drop Set […]
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: C&J Bar Progressions. Clean and Jerk (5 sets 1 Rep (Must make 4/5 attempts)) 5 singles at 85% of 1RM C&J. Must make 4/5 attempts successfully to increase […]
Saturday Partner WOD
CrossFit Inventive – CrossFit Metcon (AMRAP – Rounds and Reps) In teams of two, alternate sets to complete as many rounds and reps as possible in 8 minutes of: 3 Push press 50/30kg 6 Box Jump-Overs 9 Kettlebell Swings Rest 3 mins Metcon (Calories) Team Conditioning: In teams of ….., alternate every 15-20 calories in […]
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: CLEAN COMPLEX: 1 CLEAN + 2 FRONT SQUATS + 3 THRUSTERS (5 Sets 1 Rep) 5 singles at 70% of 1RM Clean & Jerk. Target 5kg increase / […]
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: Deadlift (1 sets 3 rep at 85% of 1RM, + 1 Set 5 Rep Drop Set) For Drop Set 1×5, decrease 30kg down if work 3RM is […]
Wednesday
CrossFit Inventive – CrossFit (No Measure) 400m run Shoulder Mobility Banded pull aparts Bear carl 2 laps 5 x stationary inchworm 1 push-up Calf stretch on wall ————————- 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 […]
Tuesday
CrossFit Inventive – CrossFit (No Measure) Ankle mobility 10 shuttle runs 10 x forward/lateral leg swings 10 wall squats 20 scorpions front/back glute stretch hip flexor stretch —————————- STRENGTH: Back Squat (1 X 5RM Back Squat + 1 DROP SET X 5 REPS) Work to a 5RM Back Squat, then decrease for Drop Set 1×5. […]