Friday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility 30 Sec Calf Stretch e/s 30 Calf Pumps 30 Sec Spiderman Lunge Hold 5 Inchworm 1 Push-up 10 Air squats 10 Scap Pulls 10 Kipping Swings 40 Double unders/60 Singles ————— Metcon (No Measure) 9 MIN EMOM: min 1 – 30 sec L Ring Hold min 2 […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Forwald Fold 60 sec Lunge with rotation 30 e/s Glute Stretch 60 e/s —- 1:30 Machine – increase pace every :30 Metcon (Time) Machine Intervals: (40:00 Cap) 300M Row/Ski Rest 2:00 600M Row/Ski Rest 2:00 900M Row/Ski Rest 2:00 1200M Row/Ski Rest 2:00 900M Row/Ski Rest 2:00 600M Row/Ski […]
Thursday
CrossFit Inventive – CrossFit Warm-up Glute stretch 60 e/s Spiderman Lunge hold 30 e/s Lower back//hipflexor 30 e/s 20 scorpions F/B Twisted Cross 30 e/s —————- Activation 30 sec plank 20 Halo Glute bridges 30 sec Hollow Hold 20 Banded Pull-aparts 30 sec Plank Hold 10 Banded Overhead reverse lunges 30 sec Hollow Hold Metcon […]
Wednesday
CrossFit Inventive – CrossFit Warm-up T-Spine medball stretch 3 x 30 on/15 off Frog Stretch 90 sec Glute stretch 30 e/s Wrist Stretch 30 front/back Banded Ankle mobility 45 e/s ——————- Barbell: Snatch pull x 3 Power snatch x 3 Wrist rotations x 10 Front Squat x 3 Power clean x 3 Squat clean x […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Hamstring Upright Stretch 30 e/s Glute Stretch 30 e/s Lower Back Hip Flexor 30 e/s Spiderman Lunge 30 e/s —– 1:00 Machine – easy pace :30 Bottom of squat hold 1:00 Machine – increased pace 10 Alt lunges —– Warm Up movements Metcon (AMRAP – Reps) AMRAP 30 10-15-20-25-30-35-40 […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Glute stretch 60 e/s Spiderman Lunge hold 30 e/s Puppy Dog Pose 30 sec Twisted cross 30 e/s —————— Red banded pull aparts x 20 Pass throughs x 10 Scap pulls x 10 Kipping swings x 10 Kipping Knee Raises Strict Pull-ups x 5 —————— Metcon (3 Rounds for reps) […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Lower Back Hip Flexor 60 e/s Glute Stretch 60 e/s 20 Scorpions Front/Back Calf Stretch 30 e/s 30 Calf Pumps —– 2 Sets 200M Jog 5 Inchworms + Push Up 5 Air Squats —– Metcon (Calories) E5MOMX6 300M Run 12 Burpee’s Max Cal Machine – 4:00 Cap on each […]
Monday
CrossFit Inventive – CrossFit Warm-up Couch stretch 60 e/s Frog Stretch 2 mins Twisted Cross 30 e/s Puppy Dog Pose 30 sec Wrist stretch 30 sec —————— Activation: 2 laps halo Crab walks 20 Halo Glute bridges ———– Barbell Power Snatch x 3 Barbell OHS x 3 Front Squat x 3 Back Squat x 3 […]
Saturday
CrossFit Inventive – CrossFit Warm-up 20 scorpions Front/Back 30 sec Lower back Hipflexor e/s 30 Sec Glute e/s 30 sec Calf e/s 30 Calf Pumps —————– 10 Red banded OHS 10 Red banded Pass Throughs 20 Red banded Pull-aparts 10 Leg Swings Forward/Lateral 3 Inchworms 1 Push-up ——— Each Partner Perform 3 x Power Snatch […]
Friday
CrossFit Inventive – CrossFit Warm-up Frog Stretch 2 mins Couch stretch 1 min e/s Twisted Cross 30 e/s 30 sec Puppy Dog pose (side/front/side) —————— Activation 10 Red banded pull-aparts 10 Pass throughs 10 Press 10 air squats 1 sec pause in bottom of squat 10 Frog Hops 10 Scap-Pulls 3 Strict pull-ups/5 Ring Rows […]