Thursday
CrossFit Inventive – CrossFit Warm-up Green Banded Shoulder Mobility Lower Back/Hipflexor 30 E/S Couch Stretch 60 sec E/S Spiderman Lunge Hold/Rotation 30 E/S 30 Sec wrist stretch front/back ————— Activation 4 Laps Crab Walks 30 Halo Glut Bridges 15 Halo Air Squats 30 Sec Plank Hold 30 Sec Superman Hold 20 sec Plank Hold 20 […]
Pure Conditionning
CrossFit Inventive – Pure Conditioning Warm-up Glute stretch 30 sec Spiderman lunge hold 30 sec Puppy dig pose 30 sec Twisted crosss 30 sec calf stretch 30 sec 30 calf pumps ————- 5 mins on rope climb tech then 2 rounds 200m run 10 Alt reverse lunges 20 sec Plank hold 1 rope climb or […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Green Banded Shoulder Mobility Glute Stretch 1 minute E/S Forward Fold 1 minute Calf Stretch 30 sec E/S 40 Calf Pumps —————– Activation 6 Single Arm KB Push Press E/S 8 Alt Box Step ups 10 Cal Machine 10 Scap Pulls 10 Kipping swings 5 Single Arm KB Push Press […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Puppy Dog Pose 30 sec Twisted Cross 30 sec Table Top 30 sec Frog 60 sec Static Squat Hold 60 sec ————- PVC 10 Pass throughs 10 Pass arounds 10 OHS 10 Snatch Balance 10 OH Reverse Lunge Steps ———– Barbell: 3 Snatch High Pulls 3 Power Snatch 3 […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Couch Stretch 60 sec Lower back/Hip flexor 30 sec Each side Spiderman Lunge Hold 30 sec Each side Puppy Dog Pose 30 sec Calf Stretch 30 sec each side 40 Calf pumps —————- 30 Red Banded Pull aparts 10 Pass throughs 10 Scap Pulls 10 Kipping Knee raise 30 sec […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 30 Sec Couch Stretch e/s 30 Sec Lower Back HipFlexor e/s 60 Sec Forward Fold 30 Sec Calf Stretch e/s —— Activation (2 Rounds) 200M Run 20 Calf Pumps 10 Step Back Lunges 10 Air Squats Metcon (Time) For Time (35:00 Cap) 1000M Run 30 Russian KB Swings @24/16 […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 3 Rounds (Steady Pace) 60 Sec Machine 3 Inchworms 1 Push Up 20 Alternating Shoulder Taps 5 Frog Hops 10 Hollow Rocks Metcon On Every 4 Minutes X 4 30/22 Cal Machine 16 Alt DB Hang Cleans @22.5/15 INTO On Every 4 Minutes X 4 10 S/A Devils Press […]
Monday
CrossFit Inventive – CrossFit Warm-up Frog Stretch 2 mins Couch Stretch 60 seconds Front Rack Stertch 30 Sec Wrist stretch 30 sec Front/Back 30 Calf pumps ————– Activation Halo Band: 2 Laps Crab Walks 2 Laps Monsters Walks 20 Glute Bridges 10 Air Squats Metcon (Weight) On Every 90 Seconds x 7 Sets: 2 Front […]
Partner WOD
CrossFit Inventive – CrossFit Warm-up 20 Scorpions F/B 30 Sec Lower/Back Hipflexor E/.S 30 Sec Glute E/S 30 Sec Calf E/S 40 Calf Pumps —————— Activation 20 Banded SLDL 20 Halo Glute bridges 5 Inchworm 1 Push-up 10 Alternating Plyo spiderman lunges 200m Run 10 Box Jumps Metcon (Time) For Time: 1600m Run, 50 Box […]
Friday
CrossFit Inventive – CrossFit Warm-up (No Measure) Couch Stretch 60 sec each side Glute Stretch 60 sec each side Forward Fold 60 sec Twisted Cross 30 sec each side Puppy Dog Pose 30 sec each side Wrist stretch F/B ———— Activation 20 Red banded pull-aparts 10 pass throughs 10 OHS 10 press 20 Halo Glute […]