Tuesday
CrossFit Inventive – CrossFit (No Measure) Shoulder Mobility Ankle Mobility Spiderman lunge holds Wall squats 2 SWING OUT HANG HIGH PULLS + SWING OUT HANG SNATCH (5 Sets 1 Rep) Start at 55% of your 1RM Snatch. Keep the weight the same across all working sets. Target 5kg increase / week if work sets are […]
Monday
CrossFit Inventive – CrossFit (No Measure) Ankle mobility banded glute activation 3×10 20 scorpions Spiderman lunge holds Hip flexor stretch ———————– Strength: Back Squat (70% of 1RM for 1 set of 5 + 2 drops x 5) Work up to 70% of your 1RM Back Squat for 1 set of 5. Then perform 2 drop […]
Friday
CrossFit Inventive – CrossFit (No Measure) Hamstring box stretch 2 mins Banded Pull-aparts Banded OHS 20 scorpions 1 lap inchworm hip flexor & Lower back stretch ————————– Strength: Thruster (4 Sets 5 Reps Start week 1 at 60% of your 1RM C&J) Keep the weight the same across all working sets. Target 5kg increase / […]
Thursday
CrossFit Inventive – CrossFit (No Measure) Box Hamstring Stretch 3 x 30 Sec 1 lap Inchworm + 1 push-up 10 forward/Lateral leg swings 20 scorpions Hip flexor/lower back stretch ————————- Strength: Deadlift (Clean Grip 4 Sets 5 Reps) Start at 75% of 1RM Deadlift. Target 5kg increase / week if work sets are above 100kg. […]
Wednesday
CrossFit Inventive – CrossFit (No Measure) Shoulder Mobility 10 Shuttle runs 10 Leg swings forward/Lateral 1 lap spiderman lunge 20 scorpions hipflexor & lower back stretch Clean and Jerk (1 @90% of 1RM C&J + 2 drops of 1 rep.) Work to 90% of 1RM C&J for a single. Then perform 2 drop sets of […]
Tuesday
CrossFit Inventive – CrossFit (No Measure) Shoulder Mobility Banded Ankle Mobility 1 lap spiderman lunge 10 Wall squats 20 scorpions 30 Sec hip flexor/lower back stretch —————————— Strength: 2 SWING OUT HANG HIGH PULLS + SWING OUT HANG SNATCH (5 Sets 1 Rep) Start at 55% of your 1RM Snatch. Keep the weight the same […]
Monday
CrossFit Inventive – CrossFit (No Measure) Ankle mobility banded glute activation 3×10 20 scorpions Spiderman lunge holds Hip flexor stretch ———————————- Strength: Back Squat (70% of 1RM for 1 set of 5 + 2 drops x 5) Work up to 70% of your 1RM Back Squat for 1 set of 5. Then perform 2 drop […]
Saturday
CrossFit Inventive – CrossFit (No Measure) 10 shuttle runs 10 leg swings forward/lateral 10 scorpions 5 inchworms 30 sec each side Stationary Spiderman lunge. ————————- Strength: Back Squat (1 Set 3 Reps + 1 drop set of 5 reps.) Work to 80% of 1RM Back Squat for a set of 3. Then decrease weight and […]
Friday
CrossFit Inventive – CrossFit (No Measure) Hamstring box stretch 2 mins 10 x banded pull aparts Micro band crab walks 1 lap spiderman lunge 20 scorpions hip flexor & Lower back stretch —————————————– Strength: Thruster (4 Sets 5 Reps. @60% of your 1RM C&J) Keep the weight the same across all working sets. Target 5kg […]
Thursday
CrossFit Inventive – CrossFit (No Measure) Hamstring box stretch 2 mins 20 scorpions 5 x inchworm 10 forward/lateral leg swings hip flexor & Lower back stretch —————————————– Strength: Deadlift (Clean Grip Deadlift: 4 Sets 5 Reps ) Start at 75% of 1RM Deadlift. Target 5kg increase / week if work sets are above 100kg. Target […]