Thursday
CrossFit Inventive – CrossFit Warm-up Lower back/Hipflexor 1 minute each side 30 second spiderman lunge hold each side 30 second calf stretch each side 30 calf Pumps ——– Activation 2 laps banded Crab Walks 20 banded Glute bridges 20 Banded SLDL 10 Frog Hops 1 Minute machine 10 Frog Hops Gymnastic Stamina (Time) For Time: […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up (No Measure) 1 Minute Machine 20 Single Glute Bridges (10 each side) 20 Alternating Shoulder taps 30 Second Plank Hold 30 Second machine 5 Inchworm 1 Push ups 10 Air Squats ——— 1 Round: 200m machine (Double Bike) 6 Alt DB Hang Clean & Jerk 6 lateral Jumps over […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility Glutre stretch 1 minute each side Spiderman Lunge Hold 30 sec each side Table Top 30 seconds Calf Stretch 30 seconds each side 30 Calf Pumps —————— Activation: 10 Barbell Good Mornings 5 Back Squats 3 Snatch Grip Push Jerk 3 OHS 3 Snatch Balance ————– Metcon […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Frog Stretch 2 mins Glute startch 1 minute each side Front Rack stretch 30 sec Puppy Dog Pose 30 sec Wrist stretch 30 sec ————— Activation 10 Barbell Good Mornings 10 Wrist rotaions 5 Front Squats 3 Power clean 3 Hang power clean 2 Squat clean 2 hang squats […]
Tuesday
CrossFit Inventive – CrossFit Warm-up 2 minutes on ERG 1 minute Glute Stretch each side 30 second Spiderman Lunge hold each side 30 Sec Twisted cross each side 30 Sec wrist Stretch ———- 1 Wall Walk with 10 sec Hold 5 Scap Pulls 20 Sec HS-Hold 5 Strict Pull-ups/Ring Rows 10 Hollow Rocks 10 Air […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 30 Sec machine 5 inchworm 1 push-ups 10 Alt Reverse Lunges 10 Air squats 30 Sec machine 30 sec plank hold 30 sec Static Wall squat 20 Alt Shoulder Taps 30 Sec Machine 10 Frog Hops 10 V-Sits Metcon (No Measure) 30 Minute EMOM: Min 1 – Cal Machine […]
Monday
CrossFit Inventive – CrossFit Warm-up Frog Stretch 2 mins Glute Stretch 1 minute each side Puppy Dog Pose 1 minute Wrist/Forearm Stretch 30 seconds 30 Calf Pumps ——— Activation 10 Banded Press each side 10 Hollow rocks 15 Air Squats 200m ROW/Ski/400m Bike erg 20 Halo Glute Bridges ———- Barbell 10 wrist rotations 5 strict […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Glute stretch 1 minute each side Lower Back/Hip flexor 30 sec each side Puppy Dog Pose 1 minute ————— 2 Round: 3 Sec machine 5 Scap Pulls 5 Strict pull-ups/Ring Rows 30 Second Plank Hold Metcon (Time) Conditioning Meets Accessory For Time 3km Row Into: 3 Rounds: 50 Abmat […]
Saturday
CrossFit Inventive – CrossFit Warm-up Glute stretch 30 sec each side Lower Back Hipflexor 30 sec eacxh side Spiderman Lunge Hold 30 sec each side Puppy Dog Pose 30 seconds ——————– Activation: 3 Rounds each 1;1 with partner: 10 Air squats 8 Push-ups 6 Cal machine ——— Barbell: 5 Thrusters each 5 Power snatch each […]
Friday
CrossFit Inventive – CrossFit Warm-up Frog Stretch 2 minutes Glute stretch 1 minute each side Lower back/Hipflexor 30 sec each side Calf Stretch 30 sec each side 30 Calf Pumps ————– Activation 30 Halo Banded Glute Bridges 10 Barbell Good mornings 5 Barbell Back Squats 10 Barbel Front Rack Wrist Rotations 5 Barbell Front Squats […]