Friday
CrossFit Inventive – CrossFit Warm-up 20 Scorpions F/B 30 Sec Lower Back Hipflexor e/s 30 Sec Glute e/s 30 sec wrist stretches 30 Sec Calf e/s 30 calf pumps —————- 30 red banded pull aparts 10 Banded Press each side 30 sec Handstand hold 5 inchworm 1 push-up ————— Warm up to deadlift weight and […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 1 min machine 30 sec spidermman lunge hold E/S 20 banded SLDL 45 sec min machine 30 sec wrist stretch 30 calf pumps 30 sec machine 10m Bear crawl Metcon (No Measure) Teams of 2 30 min amrap: 100 Cal Row/Bike 100m Bear Crawl (5 x 10m each) 80 […]
Thursday
CrossFit Inventive – CrossFit Warm-up 20 Scorpions Front back 30 sec Lower back/Hip Flexor e/s 30 sec glute e/s 30 sec Twisted Cross e/s 30 sec Puppy Dog pose e/s —————– Activation 20 Banded SLDL 15 Russian KB Swings 10 Goblet reverse lunges 5 KB-Push press e/s —– Go through 5 reps of each movement […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Frog Stretch 2 mins Couch stretch 1 min e/s Wrist stretch Banded ankle mobility Banded Tricep/Pec 1 min e/s ———- barbell 10 wrist rotations 5 front squat 5 power clean 5 hang Power clean 3 squat clean 3 hang squat clean Thrusters ——- 1 round of complex 1 Power […]
Wednesday
CrossFit Inventive – CrossFit Warm-up 3 x 30 sec T-spine stretch 15 rest Puppy dog pose on ball 30 sec Twisted Cross 30 sec e/s Calf stretch 30 sec 30 calf pumps ————- 20 red banded pull-aparts 10 pass throughs 10 OHS 10 press e/s 2 laps overhead walking lunges 50 double underrs/100 singles —— […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Glute Stretch 1 min e/s 30 sec Lower back/hipflexor 30 e/s Spiderman Lunge Hold e/s Twisted Cross 30 e/s Wrist stretch 30 e/s e/s —————— 20 Halo glute bridges 5 inchworm 1 push-up 30 Calf pumps 30 Sec Plank Hold 30 sec Hollow Hold ———– Barbell 5 Deadlifts 3 Power […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 1 min machine 20 scorpions front/back 15 Halo glute bridges 10 Air squats 1 sec pause in bottom 5 Push ups 1 min machine 30 sec spiderman lunge hold E/S 30 Calf pumps 10 Frog hops ——— WOD set up Metcon (No Measure) On Every 5 minutes: x 6 […]
Monday
CrossFit Inventive – CrossFit Warm-up Couch stretch 60 e/s Frog Stretch 2 mins Front rack stretch 30 sec Puppy Dog Pose 30 sec Wrist 30 sec front/back —————– Activation 4 laps banded Crab walks 10 Scap pulls 5 Kipping knee raises 5 Inchworm 1 push-up Front Squat (EMOM: 2 x Front Squats EMOM: 4 Back […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 1 min Machine 30 sec plank 3 Inchworm 1 push-up 20 scorpions F/B 30 Sec Machine 10 Frog Hops — Warm up with KB x 10 swings Metcon (Time) For time: 5km Row Every 5 mins complete: 15 abmat sit-ups 10 KBS 24/16kg 5 BurpeesSUBS 12/10km Bike 5Km Ski […]
Saturday
CrossFit Inventive – CrossFit Warm-up Puppy Dog Pose 60 sec Twisted Cross 30 e/s Spiderman Lunge Hold 30 e/s Calf Stretch 30 e/s 30 Calf Pumps ———– Activation P1: Mod pace on Machine P2: 5 Scap Pulls 5 Kipping Swings 5 Strict Pull-ups 5 Frog Hops (Swap) ——– P1: Mod pace Machine P2: 5 Burpee […]