Wednesday
CrossFit Inventive – CrossFit (No Measure) 10 Shuttle runs 10 forward/Lateral leg swings 10 Wall Squats 5 Stationary Inchworm + 1 push up Micro band crab walks. ——————————— Strength: 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 […]
Tuesday
CrossFit Inventive – CrossFit (No Measure) Stick passthroughs Shoulder Mobility Spiderman lunge holds scorpions Wall squats Kipping swing holds. _____________________ 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 across all working sets. Target 5kg increase […]
Monday
CrossFit Inventive – CrossFit (No Measure) Monday Ankle mobility banded glute activation 3×10 20 scorpions Spiderman lunge holds Hip flexor stretch —————————- Strength: Back Squat (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 […]
Saturday
CrossFit Inventive – CrossFit Metcon (Distance) SATURDAY 6 AM WANDA SANDHILLS SESSIONDon’t be scared to get involved in this. No one will be left behind. Please wear Inventive training gear. We will be back at the cars on the hour. Coffee or swim…both Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups […]
Friday
CrossFit Inventive – CrossFit (No Measure) Hamstring box stretch 2 mins 20 scorpions 1 lap inchworm hip flexor & Lower back stretch Thruster (Start week 1 at 60% of your 1RM C&J) (4 Sets 5 Reps) Keep the weight the same across all working sets. Target 5kg increase / week if your work sets are […]
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 (Clean Grip Deadlift: 4 Sets 5 Reps ) Start at 75% of 1RM Deadlift. Target 5kg increase / week if work sets are above 100kg. Target […]
Wednesday
CrossFit Inventive – CrossFit (No Measure) 10 Shuttle runs 10 forward/Lateral leg swings 10 Wall Squats 5 Stationary Inchworm + 1 push up Strength —————————- 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 1 […]
Tuesday
CrossFit Inventive – CrossFit (No Measure) Shoulder 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 above 110kg. […]
Monday
CrossFit Inventive – CrossFit (No Measure) Ankle mobility banded glute activation 3×10 20 scorpions Spiderman lunge holds Hip flexor stretch Back Squat (70% go 1RM for 1 set of 5 + 2 drops) Work up to 70% of your 1RM Back Squat for 1 set of 5. Then perform 2 drop sets of 5. Target […]
Saturday De-load
CrossFit Inventive – CrossFit (No Measure) Banded ankle mobility 1 min each side 400m run 1 lap spiderman lunge 1 lap inchworm 1 push-up 10 leg swings ford lateral 10 wall squats Front Squat (3-3-3) Metcon (AMRAP – Rounds) 10 MIN EMOM into Last Man standing 3 Box jumps 4 Burpees 5 Air squats After […]