Thursday
CrossFit Inventive – CrossFit Warm-up Glute stretch 1 minute each side Forward Fold 1 minute each side Lower Back/Hipflexor 1 minute each side Puppy Dog Pose 1 minute ————— 30 Sec Machine 30 Red banded pull aparts 10 Scap Pulls 30 Sec machine 20 Banded Glute Bridges 10 Kipping Knee raises 30 Sec machine ————- […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Spiderman Lunge with rotation 30 e/s Glute Stretch 30 e/s Lower Back Hip Flexor 30 e/s 20 Scorpions Front/Back —— 2 Sets 1:00 Machine 20 Alternating Shoulder Taps 5 Inchworms no push up 10 Russian KB Swings 5 HRPU Metcon (Distance) 30:00 Max Distance Machine E3MOM (Including 0) Complete […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Glute stretch 1 minute each side Forward Fold 30 seconds Spiderman Lunge hold 30 sec each side Twisted Cross 30 sec each side Puppy Dog Pose 30 sec each side —————— Activation 20 Calf pumps Carpark Run 20 Russian KBS 5 Inchworm 1 push up 20 KB squats Floor Press […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up T-spine stretch 3 x 30 sec Frog Stretch 2 mins Glute Stretch 30 each side Table Top stretch 30 sec 1 minute static squat hold —– Barbell: 10 Good Mornings 5 Back Squats 3 Snatch High Pulls 3 Power Snatch 3 OHS 3 Squat Snatch 3 Snatch Balance 1 […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Spiderman Lunge 30 e/s Glute Stretch 30 e/s Lower Back Hip flexor 30 e/s Calf Stretch 30 e/s —— 2 Sets 200M Run 5 Box Step Ups e/s 5 Step Back Lunges e/s 5 Air Squats Metcon (Time) For Time (35:00 Cap) 1000M Run 40 Alternating Box Step Ups […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Green Banded Shoulder mobility Glute stretch 1 minute Spiderman lunge hold 30 sec Wrist/ Forearm 30 sec Front/ Back ———— Activation 30 Red Banded Pull aparts 10 Pass throughs 10 Reverse Lunges 10 Strict Push-ups 10 Scap pullls —– Barbell 10 Wrist rotations 5 Strict press 5 Push Press 3 […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Glute Stretch 60 e/s Lower Back Hip Flexor 30 e/s 20 Scorpions Front/Back —— 2 Sets :30 Machine 5 Inchworms No Push Up 5 Air Squats :30 Machine 5 S/A DB Strict Press e/s (light) 5 Frog Hops Metcon (3 Rounds for reps) AMRAP 9 *1200/1000M Row* 12 Burpee’s […]
Monday
CrossFit Inventive – CrossFit Warm-up Couch Stretch 1 minute each side Spiderman Lunge Hold 30 sec each side Front Rack stretch 30 sec Puppy Dog Pose 30 sec Wrist streetch 30 sec Front/Back 40 Calf pumps ————- Activation 5 DB single leg RDL’s each side 5 Single DB Thrusters each side 40 single skips 10 […]
Saturday
CrossFit Inventive – CrossFit Warm-up Couch Stretch 1 minute each side Glute stretch 1 minute each side Wrist stretch 30 seconds Calf stretch 30 seconds each side 30 Calf Pumps ———— Activation P1. 30 red banded pull aparts 10 pass throughs P2. 200m Run (Swap) P1. 10 Air Squats 10 Scap Pulls 10 Kipping Swings […]
Friday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility Stretch: Lower back Hipflexor 1 minute each side Glute 1 minute each side —————— Activation 20 Alternating Shoulder Taps 30 Second Plank Hold 30 Second Static Squat Hold —- 10 Barbell Good Mornings 3 Snatch High Pulls 3 Power Snatch 3 Hang Power Snatch Hang Power Snatch […]