Thursday
CrossFit Inventive – CrossFit Warm-up Twisted Cross 30 sec each side Puppy Dog Pose 30 sec Front/Sides Lower back Hipflexor 30 sec each side Spiderman lunge hold 30 sec each side Calf Stretch 30 sec each side 30 Calf pumps — 2 Rounds 20 single skips 5 HRPU 20 Double unders/Singles if need be 8 […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Upright Hamstring Stretch 60 e/s Spiderman lunge with rotation 60 e/s Glute Stretch 30 e/s 20 Scorpions Front/Back —- 2 Sets 15/10 Cal Machine 5 Inchworms 1 Push Up 5 Air Squats – 1 second pause in bottom. Metcon (Calories) Machine Conditioning Three Total Sets: 4:00/1:00 3:00/1:00 2:00/2:00 You’ll […]
Wednesday
CrossFit Inventive – CrossFit Metcon Med ball T-Spine Stretch 30 sec Glute Stretch 1 minute each leg Puppy Dog Pose 30 Seconds Calf Stretch 30 Sec each side 30 calf pumps ————— 2 Rounds Carpark Run 5 Scap pulls 5 Kipping knee raises 5 Strict pull-ups/Ring rows ———— Barbell 10 wrist rotations 5 Front squats […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Med ball T-Spine 3’x 30 sec/15 rest Lower Back/ Hipflexor 30 sec E/S Table top 30 seconds Frog Stretch 2 mins ———- Avtivation 10 Barbell Good Mornings 5 Back squats 3 Snatch high pulls 3 Hang snatch high pulls 3 power snatch 3 hang power snatch ———- 1 Snatch […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Spiderman Lunge 60 e/s Lower Back Hip Flexor 30 e/s Forward Fold 60 sec Calf Stretch 30 e/s —- 1 Set 30 Calf Pumps 200M Run 20/15 Cal Machine 15 Air Squats Metcon (AMRAP – Rounds and Reps) AMRAP 40 1500M Row/Ski (Double on Bikeerg) 1000M Run 1200M Row/Ski […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Lower Back stretch 30 sec each side Glute st 1 minute each side Spiderman lunge hold 30 sec each side ——————— 30 Banded SLDL 30 Halo Glute Bridges 2 minutes on machine —————— 10 Barbell Good mornings 5 Clean Grip Deadlifts Deadlift (5 Sets 3 Reps) Clean Grip Deadlift. Dead […]
Monday
CrossFit Inventive – CrossFit Warm-up Frog Stretch 2 mins Glute stretch 1 min E/S Puppy DogPose 30 sec Twisted cross 30 sec E/S Wrist stretch 30 sec — Activation 30 Red banded Pull aparts 10 Pass throughs 5 Press each side –Barbell: 5 Deadlift 5 Front Squats 1 Pausing hang SC 1 Hang SC 3 […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Lower Back Hip Flexor 60 e/s SpiderMan Lunge 60 e/s Puppy Dog Pose 60 sec 20 Scorpions front/back —– 2 Sets 15/10 Cal Machine 5 Inchworms with Pushup 10 Hollow Rocks 15/10 Cal Machine 5 Frog Hops 5 HRPU 15/10 Cal Machine 20 Alternating Shoulder Taps Metcon (Time) For […]
Saturday
CrossFit Inventive – CrossFit Warm-up Glute Stretch 1 minute each side Twisted Cross 30 sec each side Spiderman Lunge Hold 30 sec each side Calf Stretch 30 sec each side 30 Calf Pumps ——- Partner warm-up 200m Run (together) P1. 30 Banded Glute Bridges P1. Machine until P1 completes Glute Bridges Swap P1. 5 Inchworm […]
Friday
CrossFit Inventive – CrossFit Warm-up 2 minutes on Machine Into: 1 minute puppy dog pose 1 minute each side Spiderman Lunge Reach out 30 second Calf stretch each side — Activation 2 Sets: 15 Banded Good Mornings 30 Second Front Plank — 2 Sets 1 Machine ( higher intensity) 60 Single Skips 1 Minute Machine […]