Wednesday
CrossFit Inventive – CrossFit (No Measure) 10 Shuttle runs 10 forward/Lateral leg swings spiderman lunge holds 20 scorpions 5 Stationary Inchworm + 1 push up 10 Wall Squats Back Squat ( 1@90% + 1 Max Rep Drop Set) Work to 90% of 1RM Back Squat for a single, then perform 1 drop set of Max […]
Tuesday
CrossFit Inventive – CrossFit (No Measure) Shoulder mobility banded pull aparts 5 inchworm 1 push-up spiderman lunge holds scorpions 5 x wall climbers ———————– 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 […]
Monday “Happy New Year”
CrossFit Inventive – CrossFit Welcome Back! (No Measure) Ankle mobility banded glute activation 3×10 Spiderman lunge holds Hip flexor stretch 10 shuttle runs 10 wall squats 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 […]
Thursday
CrossFit Inventive – CrossFit (No Measure) Hammi box stretch 3×30 seconds 5 x inchworm + 1 push up 30 sec spiderman lunge hold each side 20 scorpions lower back/hip flexor stretch ——————————- Strength: Deadlift (1@90% + 1 Max Rep Drop Set.) Work to 90% of 1RM Deadlift for a single, then perform 1 drop set […]
Wednesday
CrossFit Inventive – CrossFit (No Measure) Green Banded shoulder Mobility Red banded pull aparts Red banded pass throughs 1 lap spiderman lunge 10 forward/lateral leg swings. 20 scorpions Hip flexor/lower back stretch ————————– Strength: Back Squat (1@90% + 1 Max Rep Drop Set.) Work to 90% of 1RM Back Squat for a single, then perform […]
Tuesday
CrossFit Inventive – CrossFit (No Measure) Green Banded shoulder mobility Red banded shoulder mobility 5 stationary inchworm + 1 push up 1 Lap spiderman lunge 20 scorpions hip flexor & lower back stretch 2 MILITARY PRESS + 3 PUSH PRESS (4 Sets 1 Rep 90 sec rest) Start @ 55% of 1 RM C&J for […]
Monday
CrossFit Inventive – CrossFit (No Measure) Green Banded shoulder Mobility Red banded pull aparts Red banded pass throughs 1 lap spiderman lunge 10 forward/lateral leg swings. 20 scorpions Hip flexor/lower back stretch ————————– Strength: Front Squat (5 Sets 2 Reps (90 sec rest)) Start at 65% of 1RM Front Squat. 3 second pause at the […]
Oly lifting Saturday
CrossFit Inventive – CrossFit Snatch Pull (5 Sets 2 Reps @100% 1RM) Reset at the floor each rep. Snatch (6 singles @ 85% 1RM) Hit 6 singles at 85% of 1RM Snatch. Target 5kg increase / week if work sets are above 100kg. Target 2.5kg increase / week if work sets are below 100kg. MUST […]
Friday
CrossFit Inventive – CrossFit (No Measure) 10 shuttle runs 10 leg swings 5 x inchworm + 1 push up 1 lap spiderman lunge 20 scorpions Glute stretch Lower Back/Hammi 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 […]
Thursday “Happy Hamstring day”
CrossFit Inventive – CrossFit (No Measure) KB Hamstring box stretch 3×30 sec 10 shuttle runs 1 lap inchwrom 1 push up 10 forward / lateral leg swings 20 scorpions lowerback/hip-flexor stretch Deadlift (1 Rep@90% of 1RM + Max Rep Drop Set.) Work to 90% of 1RM Deadlift for a single, then perform 1 drop set […]