Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Glute Stretch 1:00 e/s Twisted Cross :30 e/s Lower Back Hip Flexor 1:00 e/s Lunge with rotations :30 e/s —— 1:00 Machine 5 Inchworms + Push Up 5 Russian KB Swings 1:00 Machine 5 Inchworms + Push Up 5 KB Goblet Squats Metcon (No Measure) EMOM 30 1: :45 […]
Thursday
CrossFit Inventive – CrossFit Warm-up Double carpark Run 1 lap Inchworm 1 lap spideran Lunge (rotation) 10 Leg Swings Forwrd/Lateral 10 Wall Squats 30 Sec Calf Stretch e/s 30 Calf Pumps 10 Scap Pulls 10 Kipping Knee Raises 5 Strict Push-ups 20 Holow Rocks ———————- Metcon (Time) For Time: Buy-In: 800m Run ‘Into’ 3-6-9-12-15-18-15-12-9-6-3 of: […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Frog Stretch 2 mins Couch Stretch 1 min e/s Glute stretch 30 sec e/s Twistd Cross 30 sec e/s Puppy Dog Pose 30 sec Wrist Stretch 30 sec —————– Barbell: 10 Wrist Rotations 10 Good Mornings 3 Clean High Pulls 3 Power Cleans 3 Hang High Pulls 3 Hang […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Banded Shoulders Mobility Wrist Forearm 30 front/back Glute stretch 30 e/s Calf stretch 30 e/s 30 Calf Pumps ——————- Activation Tabata: 20/10 x 8 sets Skipping Handstand Hold (Split into 2 groups to save floor space) *Skipping can be a mix of singles or Doubles. Metcon (No Measure) Midline/Skils 3 […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Twisted Cross 30 e/s Puppy Dog Pose 30 sec Lower Back Hip Flexor 30 e/s TableTop Stretch 30 seconds ——- :30 Machine 10 Air Squats 10 Bodyweight lunges :30 Machine 10 HRPU —- Go Over DB Movements Metcon (AMRAP – Rounds and Reps) AMRAP 15 5-10-15-20-25 etc DB OH […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility Wrist stretch front/back Straddle Stretch 30 sec Spiderman Lunge Hold with Rot 30 e/s 40 Calf Pumps ————— Activation: 10 Wrist rotations 3 Clean High Pulls 3 Power Cleans — 4 Wall Walks or 90 sec handstand walk practice Metcon (AMRAP – Rounds and Reps) 18 min […]
Monday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility Frog Stretch 60 sec Couch Stretch 30 e/s Spiderman Lunge Hold (rotation) 30 e/s Wrist Stretch 30 e/s —————– Activation 10 Scap-Pulls 10 Kipping Swings 5 Strict Pull-ups/Ring Rows Barbell: 10 Wrist rotation 3 POWER SNATCH 3 OHS 3 SQUAT SNATCH —— 5 Front Squats 3 Push […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 20 Scorpions Front/Back Forward Fold 45 seconds Glute Stretch 30 e/s Calf Stretch 30 e/s 40 Calf Pumps ——- 2:00 Machine – increasing pace throughout 200M Jog Metcon (Time) For Total Time 1000/800M Row/Ski 500M Run REST 2:00 800/650M Row/Ski 400M Run REST 2:00 600/500M Row/Ski 300M Run REST […]
Saturday
CrossFit Inventive – CrossFit Warm-up Couch stretch 1 minute each side 30 sec Lowerback/Hipflexor each side Spiderman Lunge Hold 30 sec each side Front Rack Stretch 30 sec Puppy Dog Pose 30 Sec Wrist 30 sec Front/Back —————- Activation P1. Machine P2. 5 Deadlifts 5 Front Squats + 5 Hang Power Cleans + 5 hang […]