Friday
CrossFit Inventive – CrossFit Warm-up 20 scorpions front/back 30 sec Lower back/hipflexor 30 sec twisted cross 30 sec Puppy Dog Pose Activation 20 Red banded Pull aparts 10 Scap Pulls Bar or Rings 10 Red banded pass throughs 10 Kipping Swings Bar or Rings 20 Banded Stiff Legged deadlifts ————– Today we need to establish […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Upright Hamstring Stretch 30 e/s Lower Back Hip Flexor 30 e/s Calf Stretch 30 e/s 40 Calf Pumps —– 400M Jog 10 Alternating Lunges 20 Alternating Shoulder Taps 200M Jog 5 HRPU 10 Air Squats Metcon (AMRAP – Rounds and Reps) AMRAP 30 200M Run 10 HRPU 20 Air […]
Thursday
CrossFit Inventive – CrossFit Warm-up Green Banded Shoulder Mobility 20 Scorpions Front/Back Lower Back Hipflexor 30 sec each side Glute Stretch 1 min each side Spiderman Lunge Hold 30 sec each side Into Single Leg Seated Hamstring each side —————- Barbell Activation: 10 Wrist Rotations 2 Rounds: 5 Clean Deadlifts 5 Clean High Pulls 5 […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up WALLBALL T-SPINE STRETCH 3 X 30 SEC 1 MIN WALLBALL PUPPY DOG POSE 1 MIN GLUTE STRETCH EACH SIDE 30 SEC TWISTED CROSS EACH SIDE —————– ACTIVATION PVC: 10 Pass Throughs 10 Pass Arounds each way 10 OHS 10 Static Squat Pass Throughs ————- Barbell: 3 Snatch Pulls 3 […]
Wednesday
CrossFit Inventive – CrossFit Warm-up 20 scorpions Front/back 30 sec Lower Back/Hipflexor each side 30 Sec Glute Each side 30 Sec Puppy Dog Pose ————— Midline: 15 min emom: (5 sets) Min 1 – 20 Sec L-Sit Min 2 – 20 Hollow Rocks Min 3 – 20 V-Sits Metcon (AMRAP – Rounds and Reps) 25 […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Twisted Cross 30 e/s Lunge with rotation 30 e/s Lower Back Hip Flexor 30 e/s 20 Scorpions Front/ Back —– 1:00 Machine @ steady pace 5 Inchworms + Push Up 10 Air Squats 5 Frog Hops ——- Perform a few reps of each DB Movement Metcon (Time) For Time […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Green banded shoulder mobility Lower back/Hipflexor 1 min each side Glute stretch 1 min each side Calf Stretch 30 sec each side 30 calf pumps —————- Activation 30 red banded Pull-aparts 10 strict Push ups 10 Scap Pulls 10 Kipping knee raises 30 Sec handstand hold Floor Press (12-10-8-6) Warm […]
Monday CrossFit Total Test
CrossFit Inventive – CrossFit Warm-up 1 min Frog Stretch 1 min Couch stretch each side 30 sec Lower Back/Hipflexor each side 1 min Puppy Dog Pose 30 Sec Twisted Cross each side 1 min Ankle Mobility ————— 10 Barbell Good Mornings 5 Barbell back Squats 5 Strict Press 5 Deadlifts 20 Glute Bridges (Body weight) […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 1:00 Machine – easy pace 5 Inchworms + push up 5 Air Squats with pause in bottom 1:00 Machine – Increased pace 10 Scorpions Front/Back 1:00 Machine Increased Pace 5 Inchworms no push up Metcon (No Measure) Machine Conditioning E4MOMX4 55/40 Cal Row/Bike/Ski Rest 4:00 E8MOMX2 100/70 Cal Row/Bike/Ski […]
Saturday
CrossFit Inventive – CrossFit Warm-up 1 min lower back/hipflexor each side 1 min Glute stretch each side 30 sec Twisted Cross each side 30 sec puppy dog pose 30 sec wrist stretch front/back —————— P1. 30 red banded pull aparts + 10 pass throughs + 10 Press each side P2. 20 halo Glute bridges + […]