Friday
CrossFit Inventive – CrossFit Warm-up Frog Stretch 2 mins Couch stretch 60 sec each side Lower Back/Hipflexor 30 sec Spiderman Lunge Hold 30 sec Front Rack Stretch 30 sec Wrist forearm Front/back 20 sec of each ——————- Activation: 4 laps banded Crab Walks 1 Lap Forward Monster walks 1 Lap Reverse Monster walks 20 Halo […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Lower Back/Hipflexor x 30 sec E/S Glute stretch 30 sec E/S Spiderman Lunge Hold 30 sec E/S Calf stretch 30 sec E/S 30 Sec Static Squat Hold ——————– ACTIVATION 30 Calf pumps 200m Run 10 Leg Swings Forward/lateral 3 inchworm 1 Push-up 5 Air squats 10 Frog Hops Metcon […]
Thursday
CrossFit Inventive – CrossFit Warm-up 20 scorpions front/back 30 sec Lower back/Hipflexor 30 sec Glute 30 sec Twisterd Cross 30 sec Puppy dog Pose ————– Avtivation 4 laps banded crab walks 4 laps Monster wakls 20 Glute bridges 30 banded SLDL 50 Red Banded Pull-aparts Deadlift (5 x 5 Tempo Deadlift @3130) 15 mins to […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Green Banded Shoulder Mobility Lower back/Hipflexor 30 seconds each side Spiderman Lunge Hold 30 seconds each side Calf Stretch 30 seconds each side 30 Calf Pumps —————– Activation 2 Rounds for Quality 20 Second Handstand Hold 20 Sec Rest 20 Second Front Plank 20 Sec Rest —————- Metcon (No Measure) […]
Oly Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Medball T-Spine Stretch 3 x 30 sec/15 Rest Puppy Dog Pose 30 Sec Spiderman Lunge Hold with rotation E/S Glute Stretch 30 E/S 30 Red Banded Pull aparts 10 Pass throughs 10 Overhead Squats —————— Barbell: 3 Snatch High Pulls 3 hang snatch high pulls 3 Power Snatch 3 […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Glute Stretch 1 minute each side Spidserman Lunge Hold 30 Seconds each side Puppy Dog pose 30 seconds 30 sec Wrist forearm front/back Calf stretch 30 seconds each side 40 Calf pumps —————– Activation 200m run 3 inchworm 1 push-up 5 Frog Hops 200m Run 5 Frog Hops 3 Inchworm […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 3 Rounds: 300/200m Machine (double bike) 3 Inchworm 1 push-ups 10 Alternating Reverse Lunges 20 Second Plank Hold 5 Frog Hops ————– Go Over 4 reps of each DB (Dumbbell) Movement with coach. Metcon (Time) For Time: 500/400m Row/Ski (Double Bike) 10 DB ALT Snatch @22.5/15 10 Abmat Sit-ups […]
Monday
CrossFit Inventive – CrossFit Warm-up Frog Stretch 2 mins Couch Stretch 60 seconds each side Table Top Stretch 30 seconds 30 Second wrist forearm F/B Puppy dog pose 30 sec Twisted cross 30 E/S —————– Activation 20 Halo Glute Bridges 10 Good Mornings 10 Back Squats 3 Hang Snatch High Pulls 3 Hang Power Snatch […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 30 second Lower back Hip flexor E/S 30 Sec Glute Stretch E/S 30 Sec Puppy Dog Pose 2 mins mod pace machine 30 second plank 20 Alt shoulder taps 5 HRPU 1 min mod pace machine 5 Inchworm 1 push up 30 Sec Hollow Rock hold —————– Metcon (Time) […]
In house Comp
CrossFit Inventive – CrossFit Warm-up GREEN BANDED SHOULDER MOBILITY RED BANDED PULL APARTS PASS THROUGHS WRIST FOREARM STRATCHES COUCH STRTECH GLUTE STRETCH GREEB BANDED SLDL HALO BANDED GLUTE ACTIVATION Metcon (Time) GRACIBELL FOR TIME: 15 CLEAN & JERK 15 SNATCH 7 IN CAP RX=60/40 SCALED=35/25 50+ IF NEEDED=30/20KG Metcon (AMRAP – Reps) 7 MINUTE AMRAP: […]