Friday
CrossFit Inventive – CrossFit (No Measure) 10 shuttle runs 3 way banded pull apart 6 x HRPU 2:1 20 scorpions 30 sec spiderman lunge hold each leg Set up bars in rack: bar only. 2 rounds: 5 strict press 5 push press Push Press (3-3-3-3 reps ) Metcon (Time) 4RFT: 12 S2O 50/35 200m sprint.
Thursday De-load
CrossFit Inventive – CrossFit Stiff Leg Deadlift (3 Sets 6 reps @ 60% 1RM SLD) Points of Performance -Clean Grip -Maintain same slight knee bend throughout the entire movement -Push the Hips Back -Keep Straight Lumbar Curve -Feel the Stretch in your Hamstrings -Raise Quickly, Bringing your Hips to the Bar Metcon (AMRAP – Reps) […]
Wednesday De-load
CrossFit Inventive – CrossFit (No Measure) Mobility: Shoulders Ankle 3 rounds: 5 Hollow rocks 6 HRPU 2:2 7 Air squats ————————— Strength Metcon (Weight) 10 Min EMOM: 1 x Snatch (Full or Power) Increasing weight each round as needed. Metcon (AMRAP – Reps) 7 Min AMRAP of increasing reps “by 3” 3-Snatch @40/30kg (throughout) 3-HRPU […]
Tuesday De-load
CrossFit Inventive – CrossFit (No Measure) Mobility Overhead Squat (3-3-3-3) Start out of the rack with bar in the back squat position. Start the movement with behind the neck split jerk setting re-setting your feet into overhead squat position for 3 reps. Metcon (Time) For Time: 4-5-6-7-8 Bar Muscle-ups/C2B/Kipping 16-20-24-28-32 Wall Ball Shots Use boxes […]
Monday-De-Load Week
CrossFit Inventive – CrossFit -Working at Low volume. – More mobility. – Accessory work. (No Measure) Banded Mobility 3 rounds: 5 Strict T2B 5 HRPU 2:1 10 Hollow rocks Metcon (3 Rounds for reps) Super Set: 3 Sets: BARBELL BENT-OVER ROW x 10 MAX REP PUSH -UPS Metcon (AMRAP – Rounds and Reps) 10 Min […]
Saturday
CrossFit Inventive – CrossFit (No Measure) Shuttle runs 3 x 10 banded pull aparts 3 mins – Banded Shoulder Mobility 20 scorpions 10 wall squats Hip flexor-lower back stretch 30 sec each side ………………………. Strength: POWER SNATCH + 2 LOW HANG SNATCHES (4 Sets 1 Rep) Start at 65% of your 1RM Snatch. For the […]
Friday
CrossFit Inventive – CrossFit (No Measure) 10 Banded pull aparts x 3 ways 10 Banded Pass throughs 10 Banded OHS 5 stationary inchworms 1 push up 1 min Hip-flexor lower back stretch 1 min Hamstring stretch off box 20 scorpions ………………………………… Strength: CLEAN + HANG CLEAN & JERK (4 Sets 1 Rep) Start at 70% […]
Thursday
CrossFit Inventive – CrossFit (No Measure) 10 Shuttle runs 1 Lap Inchworm 1 push up 10 leg swings forward lateral 20 scorpions KB Hamstring stretch of box 2 mins Sumo Deadlift (4 Sets 5 Reps) Work to 80% of your 1RM Deadlift and keep the weight consistent across all working sets. Target 5kg increase / […]
Wednesday
CrossFit Inventive – CrossFit (No Measure) WARM UP: 10 shuttle runs 20 scorpions 10 wall squats 10 forward/lateral leg swings 3×10 micro band crab walks Glute stretch ———————- STRENGTH TEMPO FRONT SQUAT (4 Sets 3 Reps Tempo @313) Start at 70% of your 1RM Front Squat. 3 sec eccentric, 1 sec isometric, 3 sec concentric. […]
Tuesday
CrossFit Inventive – CrossFit (No Measure) Warm-up 10 shuttle runs 1Lap Spiderman lunge 10 banded pull aparts 10 Banded passthroughs 10 Banded OHS 3 Rounds: 30 Sec Strict Pull ups 30 Seconds ring dips SNATCH + 3 HEAVING SNATCH BALANCES (4 Sets 1 Rep) Start at 60% of your 1RM Snatch. For the Snatch portion, […]