Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Glute stretch 1:00 E/S Spider-Man Lunge Hold 0:30 e/s Banded Shoulder mobility ———- Activation 3 rounds: 20m Overhead KB-Carry (10 e/s) 20m Alt walking lunges 5 HRPU ——- Warm up to Kettlebell weight Metcon (AMRAP – Rounds and Reps) 5 x 3 minute Amrap: (Using 2 Kettlebells) 3 KB-Push […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility 0:30 Wrist Stretch F/B Couch Stretch 1:00 e/s Frog Stretch 2:00 ACTIVATION 20 Banded Good Mornings 20 Halo Glute Bridges 15 Air Squats 10 Tempo Push-up (3 Down/Up fast) Barbell 10 Wrist Rotations 3 Power Cleans 3 Front Squats 3 Push Jerks Metcon (AMRAP – Rounds and […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Foam Roller Lats 1:00 min each side Lower Back 1:00 Puppy Dog Pose on Roller 1:00 Twisted Cross 0:30 e/s Wrist Stretch 0:30 F/B Frog Stretch 2:00 Couch stretch 0:30 e/s Ankle Mobility 0:30 e/s 2 Laps halo Crab walks 20 Halo Glute Bridges Barbell: 10 Wrist Rotations 10 […]
Tuesday
CrossFit Inventive – CrossFit Warm-up 5 Minutes on Foam Roller: ITB’s Quads Ham strings —— Cuch Stretch 1:00 e/s Banded 3 Way Leg Mobility Hamstring/Adductors/Lower back 0:30 of each —– Wrist stretch Front Only 0:30 Twisted Cross 0:30 e/s —– Activation: 30 calf Pumps 15 Banded RDL’s 15 Hollow Rocks/V-sits 10 Frog Hops 10 Alt […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2 MINUTE MACHINE 20 SCORPIONS F/B 10 LEG SWINGS F/L 5 INCHWORM 1 PUSH UP 30 SEC CALF STRETCH E/S 30 CALF PUMPS ——— ACTIVATION 100M RUN 30 RED BANDED PULL APARTS 10 SCAP PULLS 3 BURPEE PULL-UPS 5 KB-SDHP —— Metcon (No Measure) EMOM 28 – (7 SETS) […]
Monday
CrossFit Inventive – CrossFit Warm-up Frog Stretch 2:00 Couch stretch 30 sec e/s Puppy Dog Pose 1:00 Twisted Cross 0:30 e/s Activation 2 Laps halo Crab Walks 10 Wall facing squats 5 Scap Pulls 5 Kipping Swings 5 strict Pull-ups/Ring Rows Back Squat (PERCENTAGE WORK 10-8-6-4-2 ) Stimulus Percentages based off 1RM Back Squat: Set […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 200m Run 10 Leg swing Forward/lateral 5 inchworm 1 push up 20 Scorpions F/B 30 sec Lower back/Hipflexor e/s 20 sec calf stretch e/s 30 calf Pumps ————— WOD SET UP AND GO Metcon (AMRAP – Rounds and Reps) 25 Minute AMRAP: 200m Farmers carry 2 x 24/16kg 200m […]
Saturday
CrossFit Inventive – CrossFit Warm-up Wrist Stretch 30 sec F/B Front rack stretch 30 sec Twisted Cross 30 sec e/s ——– 20 scorpions F/B 30 Sec Lower back/hipflexor e/s 30 Sec Spiderman Lunge Hold e/s ——- Activation: P1. Machine P2. barbell: 10 Wrist Rotations 5 deadlifts 5 Power Snatch 5 Power Cleans 40 Double unders/50 […]
Friday
CrossFit Inventive – CrossFit Warm-up Foam Roller: Quads 1 min each side ITB’s 1 min each side Glute/Hamstrings 1 min each side Lower Back 1 min each side Lower Twisted Cross 30 e/s Puppy Dog Pose 30 each Front/Side/Side Wrist Stretch 30 Front Only Upper Glute Stretch 30 e/s Banded Hamstring/Adductor/Lower Back 30 sec of […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2 minute machime 20 sec Calf Stretch e/s 30 Calf Pumps 30 sec Spiderman Lunge 200m Run 10 Leg swings F/L 5 Inchworm 1 Push up —– Tabata 20/10 (8 sets) Plank Hold Hollow Rock Hold Metcon (Time) 500m Run 50 Abmat Sit-ups 500m Row 400m Run (with Sandbag) […]