Friday
CrossFit Inventive – CrossFit Warm-up Green banded shoulder mobility Lower back/Hipflexor 30 each side Glute stretch 30 each side Spiderman lunge hold 30 each side Wrist stretch 30 sec —————————– Activation 10 Barbell wrist rotations 5 Strict press 5 Push press 5 SDHP —— Today lift 2 Push jerks 1 Split jerks ——– 2 Push […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Couch Stretch 30 e/s Glute Stretch 30 e/s 20 Scorpions Front/Back —– 5 Inchworms 20 Calf Pumps 200M Run 10 Air Squats 20 Calf Pumps 200M Run —– Perform a few reps of DB Movements Metcon (AMRAP – Rounds and Reps) AMRAP 35 800M Run 20 S/A Devils Press […]
Thursday
CrossFit Inventive – CrossFit Warm-up Wallball T-spine stretch 3 x 30 sec/15 rest Wallball Puppy Dog Pose 1 minute Twisted Cross 30 sec each side Glute stretch 30 sec each side Calf stretch 30 sec each side 30 Calf pumps —————– Activation: 20 Red banded pull aparts 10 Pass Throughs 10 OHS Barbell: 10 Good […]
Wednesday
CrossFit Inventive – CrossFit Warm-up 2 minute machine 30 sec Lower back/hipflexor each side 30 sec spiderman lunge hold each side 30 sec Front Rack Into: 30 sec Puppy Dog Pose 30 sec Wrist front back —————– 30 banded Pull aparts 20 Banded Stiff Legged Deadlifts 20 Hollow Rocks 5 Inch worm 1 push-up 10 […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Frog Stretch 2 mins Glute Stretch 30 sec each Side Front Rack Stretch 30 sec Puppy Dog Pose 30 seconds Wrist Stretch 30 sec Front/back Banded Ankle Mobility 30 sec each side ——— Barbell: 10 Wrist Rotations 5 Front Squats 3 hang Muscle cleans 3 hang Power cleans 3 […]
Tuesday De-Load
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility Glute Stretch 1 minute each side Spiderman Lunge Hold 30 sec each side Calf Stretch 30 sec each side 30 calf Pumps ————- 200m Run Empty Barbell Bear Complex: 1 Power Clean 1 Push Press 1 Back Squat 1 Push Press from back rack x 3 Into: […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Lower Back Hip Flexor 1min e/s Forward Fold 60 sec Twisted Cross 30 e/s —- 1:00 Machine 20 Banded RDL 5 Inchworms no push up Metcon (Time) For Time 1000/800M Row 50 Abmat Sit Ups 10 KB Swings @24/16 800/650M Row 40 Abmat Sit Ups 15 KB Swings 600/500M […]
Monday
CrossFit Inventive – CrossFit Warm-up Couch Stretch 1 minute each side Frog Stretch 90 seconds Banded Ankle Mobility 1 minute each side Banded Shoulder Mobility ————- Activation 20 Halo Glute Bridges 2 laps Halo Crab Walks 5 Inchworm 1 Push-up Back Squat (Pausing Complex: OnE 90 X 5 sets) 1 Pausing Back Squat ( 2 […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 1:00 Machine 5 Inchworm + Push Up Lunge + Rotation 5 each side 1:00 Machine 10 Alt Shoulder Taps 10 Air Squats – 1 sec pause 1:00 Machine Metcon (AMRAP – Reps) E2MOMX5 20/15 Cal Machine Max Rep HRPU REST 2:00 E2MOMX5 20/15 Cal Machine Max Rep Air Squat […]
Saturday
CrossFit Inventive – CrossFit Warm-up 20 Scorpions Front/Back 1 Lap inchworm 1 push-up 1 Lap Spiderman Lunge 30 Red Banded Pull Aparts 10 Push-ups 10 Scap Pulls 10 K2E/Kipping Knee Raises 60 Second Plank Hold Metcon (Time) For Time- In Pairs: 200 Deadlifts @90/70kg 200 T2B 200 Push-ups *1 Partner Work, While other Partner completes […]