Wednesday
CrossFit Inventive – CrossFit (No Measure) Ankle mobility shoulder mobility 1 Min Glute stretch 1 min Hip flexor stretch (ab-mat on wall) 1 Min lower back/hip flexor stretch. 20 scorpions Back Squat (1@90% 1RM + 1 Max Rep drop set. ) Work to 90% of 1RM Back Squat for a single, then perform 1 drop […]
Tuesday
CrossFit Inventive – CrossFit (No Measure) Green banded mobility Red banded mobility Spiderman lunge inchworm 1 push up 20 scorpions Hipflexor/lower back stretch ————————- 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
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 […]
Sunday but really Saturday
CrossFit Inventive – CrossFit Snatch Pull (5 sets 2 reps @100% 1RM) Work up to 2 x heavy snatch pulls @100% OF 1RM. RESEST AT FLOOR EACH REP. Snatch (6 Singles @ 85 % of 1RM) Hit 6 singles at 85% of 1RM Snatch. Target 5kg increase / week if work sets are above 100kg. […]
Saturday
CrossFit Inventive – CrossFit (No Measure) 200m run 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 Metcon (Time) 3 RFT: 200m run 15 KBS 24/16kg 15 K2E 10 min cap Rest 3 mins Metcon (AMRAP – Rounds […]
Friday
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 Metcon (Time) For time: 20 Strict pull-ups 20 Strict press 40/20kg 20 Strict tricep push-ups 20 Strict Bent over row 40/20kg 20 Hollow […]
Thursday
CrossFit Inventive – CrossFit (No Measure) Red Banded pull aparts Box Hamstring stretch 5 inchworm + 1 push up 20 scorpions lower back hip flexor stretch Metcon (No Measure) 10 Min EMOM: Odd: 15 Frog sit-ups Even: 10 Burpees Rest 4 mins: Metcon (Time) For time: 50 Deadlifts @80/50Kg 10 Pull-ups 30 Deadlifts 15 pull-ups […]
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 Metcon (Time) 2 RFT: 200m Run 21 Hang Snatch 50/35kg 21 Box Jump Overs 21 Wallball 9/5kg 12 Min Cap Rest 4 mins: […]
Tuesday
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 10 HRPU Metcon (No Measure) EMOM for 5 mins 4 Ring dips 4 Strict pull ups Metcon (Time) 30 RFT: 1 Clean & Jerk @70/40kg 2 HSPU […]
Monday Week of WODS
CrossFit Inventive – CrossFit (No Measure) Ball mobility Banded shoulder mobiltiy 3 rounds: 2 Lap Bear crawl 5 Kipping swings 10 HRPU 2:1 10 Abmat sit-ups with plate ——————————- Conditioning WOD: Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP: 10 HRPU 10 KBS 24/16kg 10 T2B Rest 3 mins Metcon (Time) 3RFT: 400m run […]