Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Lower Back Hip Flexor 30 e/s Glute Stretch 30 e/s Twisted Cross 30 e/s Spiderman Lunge 30 e/s Puppy Dog Pose 60 sec —– 1 Round 15 Cal Machine 10 Alt Lunges 5 Russian KB Swings 5 S/A KB Push Press e/s 5 Frog Hops Metcon (AMRAP – Rounds […]
Thursday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility Spiderman lunge hold 30 sec each side+ (rotation) Glute stretch 30 sec each side 1 minute Static Squat Hold( Drive knees out) ————— Activation 10 Air Squats 10 Barbell Good Mornings 5 Hang Power Snatch 5 Front Squats 1 Minute Plank Hold Hang Power Snatch (5 Reps […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Couch Stretch 1 minute each side Lower back/hipflexor 30 sec each side Spiderman Lunge Hold 30 sec each side Puppy Dog Pose 30 seconds 30 sec Wrist Stretch Calf stretch 30 seconds each side 30 Calf pumps ————– 50 Red banded Pull aparts 10 Pass Throughs ———— Barbell: 3 Push […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Couch Stretch 1 min each side Frog Stretch 2 minutes Front Rack stretch 30 sec Puppy Dog Pose 30 sec Wrist 30 sec ——————- Barbell: 10 Good Mornings 5 Back Squats 10 Wrist rotations 5 Front squats 3 Clean Pulls 3 Squat cleans 3 Power cleans 3 Hang Squats […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up (No Measure) Spiderman Lunge w rotation 60 e/s Twisted Cross 30 e/s Glute Stretch 60 e/s Puppy Dog Pose 60 sec —– 1:00 Machine 7 Inchworm + Push Up 10 Alt Shoulder Taps 1:00 Machine :30 Hollow Rock Hold 1:00 Plank Hold —– Warm Up DB movements Metcon (Time) […]
Tuesday
CrossFit Inventive – CrossFit Warm-up LowerBack/Hipflexor 30 seconds each side Glute Stretch 1 minute each leg Forward Fold 1 minute Spiderman Lunge Hold 30 sec each side Calf stretch 30 seconds each side 30 calf pumps ————– Deadlift (3-2-1/3-2-1) Double Deadlift Wave Build up: 3 reps @70% 2 reps @75% 1 Rep @80% – 3 […]
Monday
CrossFit Inventive – CrossFit Warm-up Couch Stretch 1 minute each side Frog Stretch 2 minutes Calf stretch 20 seconds each leg Puppy Dog Pose 30 seconds 30 calf pumps 10 Strict Push-ups ————— Activation Tabata 20/10 Skipping Handstand Hold *Chose double unders or Singles or mix. Scale HS-Hold to Wall Walk Hold Back Squat (10-8-6-4-2) […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Couch Stretch 30 e/s Glute Stretch 30 e/s Forward Fold 60 seconds 20 Scorpions Front/Back —– Core Work 20 Hollow Rocks 20 V-ups 20 Elbow Knee Cycles :30 Side Plank e/s Metcon (No Measure) Machine Conditioning 3:00 For Max Distance Rest 1:00 2:30 For Max Distance Rest :30 2:00 […]
Saturday
CrossFit Inventive – CrossFit Warm-up Lower Back/Hipflexor 1 minute each side Puppy Dog Pose 30 seconds Twisted Cross 30 seconds each side Glute Stretch 30 seconds each side ————– Each Partner Perform 2 Rounds of Each: P1. 10 Strict Push Ups 5 KB- Push Press Each Arm 10 Hollow Rocks/V-Sits P2. Moderate pace on Machine […]
Friday
CrossFit Inventive – CrossFit Warm-up Frog Stretch 2 minutes Glute stretch 1 minute each side Lower back/Hipflexor 30 sec each side Puppy Dog Pose 30 seconds Wrist Stretch 30 seconds ————– Activation 30 Halo Banded Glute Bridges 10 Barbell Good mornings 10 Barbel Front Rack Wrist Rotations 5 Front Squats 5 Back Squats Front Squat […]