Thursday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility 1 minute Lower Back/Hipflexor each side 1 minute Glute Stretch 1 Minute spiderman lunge hold 30 second wrist stretch front/back ————— Barbell: 10 Wrist rotations 5 Front Squats 5 Power clean 3 squat cleans 3 split jerks 3 clean and jerks Clean and Jerk (On Every minute […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 1 Minute Couch stretch 30 second Lower back stretch 30 sec Glute stretch 30 second Puppy Dog Pose —————– Activation 1 minute machine 30 second static squat hold 10 air squats 3 Inchworm + 3 Push-ups 30 sec machine 10 Frog Hops 10 Hollow Rocks 30 Sec Plank Hold […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Lower back/Hipflexor 1 minute each side Glute Stretch 1 minute each side Spiderman Lunge Hold 30 seconds each side Calf stretch 20 seconds each side 30 Calf Pumps ——————- Activation 20 Banded Stiff Legged Deadlifts (SLDL) 30 Red banded Pull aparts + 10 Pass throughs 5 Inchworm 1 push-up 50 […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Med Ball Thoracic spine 3 x 30 seconds/15 rest Table Top 30 seconds Lower/Back Hipflexor 30 sec E/S Spiderman lunge 30 sec E/S ——————- Red Band: 30 pull aparts 10 Pass throughs 10 OHS 10 Press E/S ——— Barbell: 10 SLDL 3 Snatch High Pulls 3 Power Snatch 3 […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Couch Stretch 60 e/s Twisted Cross 60 e/s Forward Fold 60 Seconds 20 Scorpions Front/Back —- 1 Set 20 Alternating Shoulder Taps 20 Step Back Lunges 10 HRPU 1:00 Machine Metcon (AMRAP – Reps) 10 Rounds – For Total Reps 1:00 Max Machine Cals :30 Rest :30 Max Burpee’s […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Glute stretch 1 minute each side Lower Back Hipflexor 30 sec each side Spiderman lunge hold 30 sec each side Twisted cross 30 sec each side ———————– 4 laps banded crab walks 1 lap inchworm 1 minute machine 1 minute plank hold ——————— Barbell progressions for todays complex 2 Muscle […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Spiderman Lunge with rotation 1:00 e/s Glute Stretch 1:00 e/s Lower Back Hip flexor 1:00 e/s —– 2 Sets 1:00 Machine 5 Inchworms + Push Up 5 Air Squats – 1 second hold —– DB Movements with coach. Metcon (Time) For Time (30:00) 1200/1000M Machine 50 DB Goblet Squats […]
Monday
CrossFit Inventive – CrossFit Warm-up Frog Stretch 2 mins Glute Stretch 1 minute each side Lower Back/Hipflexor 30 seconds each side Puppy Dog Pose 30 seconds —————- Activation 2 Laps Crab Walks + 20 glute bridges Barbell: 10 Wrist Rotations 5 Front Squats 5 Push Press 3 Thrusters 3 OHS 3 Hang Power Snatch —————- […]
Saturday Teams oF Two
CrossFit Inventive – CrossFit Warm-up Lower back/hipflexor 1 min each side Glute stretch 1 min each leg Spiderman lunge hold 30 sec each side Puppy dog pose 1 minute —————– P1. 30 sec plank 5 scap pulls 5 kipping knee raises 5 strict pull ups/ring rows ———- P2. 10 air squats 10 frog hops 10 […]
Friday
CrossFit Inventive – CrossFit Warm-up Frog Stretch 2 minutes Glute stretch 1 minute each side Lower back/Hipflexor 30 sec each side Puppy Dof Pose 30 seconds Wrist Stretch 30 seconds ————– Activation 30 Halo Banded Glute Bridges 10 Barbell Good mornings 10 Barbel Front Rack Wrist Rotations 5 Barbell Back Squats 5 Front Squats Front […]