Monday
CrossFit Inventive – CrossFit Warm-up Frog Stretch 2 mins Couch stretch 1 min e/s Banded Ankle Mobility 1 min e/s Banded Shoulder Mobility ————————- Activation 2 Laps Halo Banded Crab Walks + 20 Halo Glute Bridges 5 Inchworm 1 Push-up ——- Barbell: 3 reps of todays Temp Then 10 Wrist Rotations + 5 Front Squats […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 20 scorpions F/B 30 Sec Lower Back/Hipflexor e/s 30 Sec Forward Fold 30 Sec Glute Stretch 30 sec Puppy Dog pose —————– 1 min machine 10 Scap Pulls 10 Frog Hops 5 Kipping Swings 3 Burpee Pull-ups Metcon (Time) For Time: 4km Row Min 1 – Max Meter Row […]
Thursday 12 days of Xmas
CrossFit Inventive – CrossFit Warm-up Banderd Shoulder Mobility Wrist stretch 30 sec f/b Calf Stretch 30 e/s Glute stretch 30 e/s Forward Fold 1 min 30 Calf Pumps ———– 3 reps of each Barbell movement 3 reps of loaded barbell movement WOD set up……3,2,1 Go Metcon (Time) “12 Days of Xmas” 1 Thruster 2 Hang […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up T-SPINE Medball Stretch 3 x30 sec/15 ret Puppy Dog pose/hands on top of ball 1 minute Table top stretch 30 sec Frog stretch 2 mins Couch stretch 1 min e/s ——————— 20- banded pull aparts 10 pass throughs 10 OHS 10 Press e/s —————– Barbell: 3 Snatch high pulls […]
Wednesday
CrossFit Inventive – CrossFit Warm-up MOBILITY 2:00 Easy on Any Machine …into: Upper Body 1. Wrist/Forearm Smash – 30 sec E/side 2.Pupy Dog Pose 30 sec F/S/S 3. Twisted Cross 30 e/s Lower Body 1. Calf Stretch – 1:00/side 2. Calf Pumps for 30 sec 3. Pigeon Stretch – 1:00/side ACTIVATION 1 Rounds for Quality: […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder mobility Couch stretch 1 min e/s Glue Stretch 2 min e/s Wrist Stretch 30 sec F/B ——————— Activation Red Banded: Pull aparts x 30 Pass Throughs x 10 Press x 10 e/s 30 sec Handstand Hold/Wall-walk Hold 15 rest: 30 Sec Plank Handstand Push-ups (Conditioning ) 4 sets […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 20 scoprions F/B 30 sec Lower back/hipflexor each side 30 sec Forward Fold 30 sec Spiderman Lunge Hold e/s 30 sec Puppy Dog Pose 30 sec Twisted Cross e/s —————- 1 round 15/10 cals 5 burpee box step overs 10 Alt Single arm Devils press 10 Alt DB-Goblet Reverse […]
Monday
CrossFit Inventive – CrossFit Warm-up Frog stretch 2 mins Front Rack Stretch 30 sec Puppy Dog Pose 30 sec Wrist 30 sec F/B Banded Ankle Mobility 1 min e/s ————— Activation 2 laps Halo Crab Walks 20 Plank Shoulder Taps 10 Air squats 20 scorpions F/B ———– Barbell: 3 Snatch High Pulls 3 Power Snatch […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 30 sec machine 5 inchworm 1 push-up 20 scorpions F/B 30 sec machine 30 Sec Staic squat ( pushing Knees out) 30 Sec Plank Hold 30 Calf pumps Metcon (No Measure) THRESHOLD CONDITIONING On The minute x 6 20 sec Machine; 40 sec Rest Rest 2 Mins On The […]
Saturday
CrossFit Inventive – CrossFit Warm-up COUCH STRETCH 1 MIN E//S 30 SEC LOWER BACK/HIP FLEXOR 20 SCORPIONS F/B 30 SEC WRIST F/B 30 SEC PUPPY DOG POSE ————– ACTIVATION P1. MACHINE P2. 10 STRICT PUSH-UPS 10 SCAP PULLS 10 KIPPING SWINGS (SWAP P1. MACHINE P2. 10 AIR SQUAT 10 FROG HOS 5 STRICT PULL-UPS//RING ROWS […]