Friday
CrossFit Inventive – CrossFit Warm-up Green Banded Shoulder Mobility 30 second Glute Stretch each Side 30 second Spiderman Lunge Hold each side 30 Second Wrist Stretch —————- Barbell: 10 Wrist Rotations 3 Strict Press 3 Push Press 3 Push Jerk 3 Power Clean & Jerks 3 Front Squats 3 Thrusters ————- Todays Workout is a […]
Thursday
CrossFit Inventive – CrossFit Warm-up Frog Stretch 2 mins Couch Stretch 60 Sec Each Side Banded Ankle Mobility 60 Sec Each Side Front Rack Stretch 30 seconds Puppy Dog Pose 30 Seconds Wrist Stretch 30 seconds ———————– 10 Wrist Rotations 10 Single Leg Barbell SLDL 5 Front Squats 5 Squat Cleans 10 Back Rack Alt […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 20 scorpions F/B 30 sec Lower back/Hipflexor E/S 30 sec Spiderman lunge hold E/S 30 sec Puppy Dog Pose 30 Sec Twisted Cross E/S 30 sec Calf Stretch E/S 30 Calf Pumps ———- Activation 10 HRPU 30 Banded SLDL 10 Hollow Rocks 30 Alt Shoulder Taps 10 Frog Hops […]
Wednesday
CrossFit Inventive – CrossFit Warm-up 20 Scorpions Front/Back 20 sec lower back/hipflexor each side 30 sec glute stretch each side 30 sec Puppy Dog Pose 30 Sec Twisted Cross each side 30 sec calf stretch E/S 30 Calf pumps ——————— 30 Red banded Pull aparts 10 Pass Throughs 10 Press each side 10 Hollow Rocks […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Medball T-Spine stretch 3 x 30 sec/15 rest 1 minute Green Banded Ankle mobility E/S 30 sec Spiderman Lunge Hold E/S 30 sec Glute Stretch each side Puppy Dog pose 1 minute ——————– 15 burpees Luke & Michelle PVC Pipe: 10 pass throughs 10 Pass arounds 3 Snatch Grip […]
Tuesday
CrossFit Inventive – Pure Conditioning Warm-up Glute Stretch 30 seconds each side Twisted Cross 30 seconds each side Puppy Dog Pose 30 seconds Calf stretch 30 seconds each side 30 Calf Pumps —————- 1 Round: 8/5 Cals 5 Strict Push-ups 20 Single Skips 8/5 Cals 5 Strict Push-ups 40 Dubz or 20 Single Skips Metcon […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 1 minute machine 20 Scorpions 5 inchworm 1 push-up 30 sec plank hold 20 Alt shoulder taps 30 second Machine 30 sec Hollow Rock Hold 30 Glute Bridges (No Band) Metcon (Time) 4 Sets: 750/600m Row 25 Burpee Over Rower 750/600m Row 3 mins rest between sets (40 min […]
Monday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility Wrist stretch 30 seconds Front/Back 30 Sec Spiderman Lunge Hold (rotation) E/S 30 Second Calf stretch each side 30 Calf Pumps —————– Activation 10 Scap-Pulls 10 Kipping Knee Raises 30 Second Hollow Hold 30 Sec Handstand Hold/Wall Walk Hold Metcon (2 Rounds for reps) “Gymnasty” 0:00-1:00: Max […]
Saturday Teams Of 2
CrossFit Inventive – CrossFit Warm-up Glute stretch 1 min each side Lower back/Hipflexor 1 min each side Twisted Cross 30 sec each side Puppy Dog Pose 1 minute Wrist stretch 30 sec Front/back ————– Barbell: P1: 3 Power clean 3 Push Jerk 3 Clean & Jerk P2: Light Machine (Swap) P1: 3 Snatch Pulls 3 […]
Friday
CrossFit Inventive – CrossFit Warm-up Couch Stretch 1 minute each side Lower back/Hipflexor 1 minute each side Spiderman Lunge Hold 30 sec each side Twisted Cross 30 sec each side Calf Stretch 30 sec each side 30 Calf Pumps ——————- Midline: 12 minute EMOM Min 1- 20 Sec L-Ring Hold Min 2- 20 Hollow Rocks […]