Monday
CrossFit Inventive – CrossFit “Road To Open” (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) 5 singles at 85% of 1RM C&J. Must make 4/5 attempts successfully to increase the […]
830am Oly lifting
CrossFit Inventive – CrossFit Metcon (No Measure) Saturday 6am Wanda Sandhills.If weather is poor you will receive a text message from Jase to divert to the gym. ——————————————————— (No Measure) 830AM OLY LIFTING Snatch Technique Warm-Up 1 set of: Snatch-Grip Romanian Deadlift x 3 reps Snatch High Pull from Below Knee x 3 reps Muscle-Snatch […]
Friday
CrossFit Inventive – CrossFit (No Measure) 10 laps gym floor 2 laps bear crawl 1 lap inchworm 1 lap spiderman lunge 10 forward/lateral leg swings hip flexor & Lower back stretch glute stretch —————————————– Strength: Power Clean (1 @75% 1RM C&J + 2×2 drop sets.) Work to 75% of 1RM C&J for a single, then […]
Thursday
CrossFit Inventive – CrossFit (No Measure) 200m run Hamstring box stretch 2 mins 20 scorpions 1 lap inchworm 10 forward/lateral leg swings hip flexor & Lower back stretch —————————————– Strength: Deadlift (1@90% + 1 Max Rep Drop Set. ) Work to 90% of 1RM Deadlift for a single, then perform 1 drop set of Max […]
Wednesday
CrossFit Inventive – CrossFit (No Measure) Wednesday Ankle Mobility 10 Shuttle runs 10 forward/Lateral leg swings 10 Wall Squats 5 Stationary Inchworm + 1 push up Spiderman lunge ———————- Strength: Back Squat (1@90% + 1 Max Rep Drop Set. ) Work to 90% of 1RM Back Squat for a single, then perform 1 drop set […]
Tuesday
CrossFit Inventive – CrossFit (No Measure) Shoulder mobility banded pull aparts 5 inchworm 1 push-up spiderman lunge holds scorpions: ———————– Strength: 2 MILITARY PRESS + 3 PUSH PRESS (4 Sets 1 Rep 90 sec rest) Start @ 55% of 1 RM C&J for Men. Start at 50% of 1RM C&J for Women. Target 10kg increase/week […]
Monday
CrossFit Inventive – CrossFit (No Measure) Ankle mobility banded glute activation 3×10 20 scorpions Spiderman lunge holds Hip flexor stretch —————————— Strength: Front Squat (Tempo 13×1 5 Sets 2 Reps (90 sec rest)) Start at 65% of 1RM Front Squat. 3 second pause at the bottom, explode up. Target 10kg increase / week if work […]
Saturday 6am CrossFit + 830am Oly lifting
CrossFit Inventive – CrossFit Metcon (3 Rounds for reps) 6AM PARTNER WOD: In teams of two: Alternate every 5 reps in order to complete as many reps as possible in 5 minutes of: G2O 60/40kg Rest three minutes Alternate every 10 reps in order to complete as many reps as possible 5 minutes of: Wall […]
Friday
CrossFit Inventive – CrossFit (No Measure) Shoulder Mobility 20 scorpions 5 inchworm 1 push up spiderman lunge hold hip flexor & Lower back stretch ——————- Strength: Power Clean (1 @75% 1RM C&J + 2×2 drop sets) Work to 75% of 1RM C&J for a single, then perform 2 drop sets of 2 reps. For Drop […]
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@90% + 1 Max Rep Drop Set. ) Work to 90% of 1RM Deadlift for a single, then perform 1 drop set of Max Effort reps. […]