Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Couch 1:00 Spiderman 0:30 e/s Glute 0:30 e/s Front Rack 0:30 Twisted Cross 0:30 e/s —– 2 LAPS HALO CRAB WALKS 20 GLUTE BRIDGES 2 LAPS E/S BOTTOMS UP KETTLEBELL CARRIES —– BARBELL: 10 GOOD MORNINGS 10 WRIST ROTATIONS 2 CLEAN HIGH PULLS 2 POWER CLEANS 2 HANG CLEAN […]
Tuesday
CrossFit Inventive – CrossFit Warm-up MOBILITY – Banded Shoulder – Couch 1:00 e/s – Glute 100 e/s – Squat Hold 1:00 —– ACTIVATION – 20 Banded Pull-aparts – 10 Banded OHS – 20 Glute Bridges — Overhead Squat (10-15 Minutes) Build up and complete 5 Sets of 2 Reps at te same weight. Sub for […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 1:00 On Each Machine Calf 0:30 e/s 30 calf Pumps Lower back/Hipflexor 0:30 e/s Spiderman 0:30 e/s ——- ACTIVATION 1:00 PLANK HOLD 40 SINGLE SKIPS 0:30 SIDE PLANK E/S 20 ALT SHOULDER TAPS 0:30 V-SITS Metcon (Time) For Time: 2,000/1,800m Row 200 Single Skips 4,000/3,500m Bike Erg 100 Single […]
Monday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Banded Lower Body —— ACTIVATION – 10 Hollow Rock – 10 Scap Pulls (Rings/Bars) – 10 Kipping Swings (Rings/Bars) – 10 Reverse Lunges – 10 Push-ups —— Set-up for Muscle-ups Metcon (AMRAP – Reps) Muscle-up Conditioning On The Minute x 12 Minute 1: 15 Bar Facing Burpees Minute […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 1:00 Machine 100m Run 10 Leg Swings F/L Calf 0:30 e/s 30 Calf Pumps Spiderman 1:00 e/s ——– ACTIVATION Plank Hold 1:00 Static Squat Hold 1:00 20 Glute Bridges 20 Banded Good Mornings ——– Metcon (Time) 5 Rounds For Time: 100m Run 500m Bike Erg 100m Run 750m Bike […]
Partner WOD
CrossFit Inventive – CrossFit Warm-up Glute 0:30 e/s Spiderman 0:30 e/s Front Rack 0:30 Twisted Cross 0:30 e/s ——— ACTIVATION P1: 10 Barbell Good Mornings 5 Front Squats 5 Push Press 5 Thrusters P2: 10 Box Step-ups 1 Rope Climb/Scaled Option 5 RX Box Jumps (Swap) —- Metcon (AMRAP – Rounds and Reps) TEAMS OF […]
Friday
CrossFit Inventive – CrossFit Warm-up 20 Scorpions F/B Lower Back 0:30 e/s Glute 0:30 e/s Front Rack 0:30 Wrist 0:30 ——- ACTIVATION 10 Hollow Rocks 10 cap Push-ups 10 Scap Pull-ups 10 Kipping Knee Raises —— Barbell 10 Good Mornings 10 Wrist Rotations 5 Power Cleans ——- Power Clean (In 15 Minutes ) 5 Sets […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Banded Shoulder Mobility Spiderman 0:30 e/s Glute 0:30 e/s ——- Activation 20 Banded Pull-aparts 1 Lap Bear Crwal 5 Overhead Plate Sit-ups 10 Scap Pulls Metcon (AMRAP – Reps) EMOM 32: Min 1 – 12/8 Cal Ski Erg Min 2 – 20m Bear Crawl Min 3 – 15 Overhead […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Couch 1:00 E/S Frog 2:00 Front Rack 0:30 Twisted Cross 0:30 e/s ——- 2 Rounds: 30 sec plank 15 rest 30 Sec Squat Hold 15 rest Hollow Hold 15 rest Metcon (Time) 10 Rounds For Time: 20/15 Cal Bike Erg 10 Double Dumbell Thrusters @15/10kg * Rest 1:00 Between […]
Thursday
CrossFit Inventive – CrossFit Warm-up Banded Lower Body Calf 0:30 e/s 30 Calf Pumps —— 20 Banded Good Mornings 10 Barbell Deadlifts —– Deadlift (No Touch Deadlift) 5 Sets 2 Reps Athletes can build or stay at the same weight. – Once the bar is lifted to the hips, the first rep begins. Lower the […]
