Thursday
CrossFit Inventive – CrossFit Warm-up 1 minute Hamstring stretch on Upright E/S 1 minute Glute Stretch E/S 1 minute Lower Back/Hipflexor 1 mInute Puppy Dog Pose —— Activation: 30 Banded Glute Bridges 30 Banded SLDL 20/13 Cal Machine 10 Air squats 5 Inchworm 1 Push-up —- Barbell: 5 Deadlifts 10 Wrist rotations 5 Front squats […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Glute Stretch 60 e/s Spiderman lunge 60 e/s Calf Stretch 30 e/s 40 Calf Pumps —— 2 Rounds Carpark Run 5 Frog Hops 5 HRPU 10 Hollow Rocks 10/8 Cal Machine Metcon (Time) For time: 100 Abmat Sit-ups 500m Run 80/65 Cal Machine 500m Run 60 HRPU 400m Run […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Green banded Mobility Frog stretch 60 sec Couch stretch 60 sec e/s Wrist/forearm 30 sec F/B ————- Barbell: 10 Good mornings 10 wrist rotations 5 Front squats 5 Power Clean 5 Squat Cleans – 3 Push jerk 3 Split Jerk – 1 Power clean & Jerk 1 Squat Clean […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Green banded Shoulder Mobility 30 sec Spiderman Lunge Hold each side 30 Sec Glute stretch each side 20 sec Calf stretch each side 30 calf pumps ————— 3 rounds 8 push ups 8 Air squats 8 Frog Hops Floor Press (3 Sets 15 Reps) Build up and complete 3 sets […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Glute Stretch 1 minute each side Spiderman Lunge Hold 30 sec each side Twisted Cross 30 sec each side Puppy Dog Pose 30 sec —————– Activation 2 Rounds: 10/7 Cal Machine 15 Halo Glut Bridges 5 SA/DB Thrusters each side (light) 30 Sec Plank Hold Metcon (Time) 5 Rounds […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Couch stretch 1 min each side Lower back/hipflexor 30 each side Spiderman Lunge Hold 30 each side Puppy Dog Pose 1 minute Table top stretch 30 seconds ——————– Activation 20 red banded pull aparts 10 Pass through 10 Press each side —- 10 Scap Pulls 10 Kipping swings 5 Kipping […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Couch Stretch 60 sec e/s Lower Back Hip Flexor 30 sec e/s Forward Fold 60 sec 40 Calf Pumps —— 2 Rounds 1:00 Machine 6 Frog Hops 1:00 Machine 20 Alt Shoulder Taps Metcon (Distance) 30:00 Max Distance Machine. E5MOM – Including 0: complete 200M Run & 8 Burpee’s. […]
Monday
CrossFit Inventive – CrossFit Warm-up Frog Stretch 2 mins Couch Stretch 1 min each side Lower Back/Hipflexor 30 sec each side Twisted Cross 30 Sec each side —————— Activation Halo Bands: 4 laps Crab Walks 2 laps Monster walks 20 Glute Bridges — 3 Rounds: 5 Strict Push-ups 5 Barbell Single Leg SLDL each side […]
PARTNER WOD
CrossFit Inventive – CrossFit Warm-up Glute stretch 1 minute each side Twisted Cross 30 seconds each side Puppy Dog Pose 30 seconds Calf Stretch 30 seconds each side ——————- Activation P1: 30 Banded Glute Bridges P2: 40 Red banded Pull-aparts Swap P1: 1 minute machine P2: 2 minute plank Swap P1: 5 inchworm 1 push-up […]
Friday
CrossFit Inventive – CrossFit Warm-up Glute stretch 1 min Each side Spiderman lunge hold 30 sec Each side Puppy Dog Pose 30 Seconds Calf stretch 30 sec each side 30 Calf pumps ————— Activation 2 Rounds: 10 Single Leg DB SLDL (E/S) 10 Single DB Front Rack squats (5 E/S) 3 Burpee Box Jumps at […]