Saturday
CrossFit Inventive – CrossFit Metcon (Time) For Time: 100 Calorie Machine 3 Rounds of “Kelly” 100 Calorie Machine 1 Round of “Kelly”: 400 Meter Run 30 Wallballs 30 Box Jumps (24″/20″) KILOS 9/6
Friday
CrossFit Inventive – CrossFit Warm-up 30 Second Lower back/Hipflexor each side 30 second Glute each side 30 second Spiderman lunge Reach out each side 30 second Twisted Cross each side 30 Second table Top each side 30 sec Wrist front/back —————– Activation (with 1 moderate Dumbbell) 3 Sets: 5 Single Leg Stiff Leg Deadlift each […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Lower Back/Hipflexor 30 sec each side Glute stretch 1 minute each side Twisted Cross 30 sec each side Calf stretch 30 sec each side 30 calf pumps ———— Activation 40 single skips 5 HRPU 10 Red Banded Press each side 40 Double unders 5 HRPU 10 Red Banded Press […]
Thursday
CrossFit Inventive – CrossFit Warm-up 20 scorpions front/back 30 sec Lower back/hipflexor 30 sec Glute stretch 30 sec Spiderman lunge hold 30 sec Twisted Cross 30 sec Calf stretch 30 calf pumps ————– 20 Banded SLDL 20 Halo Glute Bridges 20 Red Banded Pull aparts 10 Pass throughs 20 sec Hollow Hold 10 V-ups/V-sits 5 […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Frog Stretch 2 mins Couch Stretch 60 sec Front Rack Stretch 30 Sec Wrist Forearm Stretch 30 sec front/Back Static squat hold 60 sec (Drive knees out) —————– Barbell 10 Wrist Rotations 5 Front Squats 3 Clean Pull 3 Power Clean 2 sec pause in receiving pos 3 Squat […]
Wednesday
CrossFit Inventive – CrossFit Warm-up 3 Way Banded Shoulder Mobility 30 second Lower Back/Hip Flexor 30 Sec Glute stretch each side 30 second Spiderman Lunge Reach Out 30 second Wrist forearm stretch each side ————————- Activation 20 banded Glut bridges 10 Barbell Good mornings 5 inchworm 1 push-up 10 Barbell Wrist rotations ———– Go over […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Couch Stretch 1 minute each side Spiderman Lunge Hold 30 seconds each side Twisted Cross 30 seconds each side Puppy Dog pose 30 seconds ——————— Activation: 30 Red banded pull-aparts 10 Red banded pass throughs 10 HRPU 10 Scap Pulls 5 Kipping Swings 5 kipping knee raises ————– Metcon (No […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Glute stretch 60 sec each side Spiderman lunge hold 30 sec each side 30 sec calf stretch each side 30 calf pumps —————– 200m run 10 leg swings forward/Lateral 5 inchworm 1 push up 10 Air squats 15/10 Cal Machine ————– Midline: 2 Sets (Running Clock) 30 sec plank […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 30 sec glute stretch E/S 30 Sec Lower Back/Hipflexor E/S 20 scorpions F/B 30 Sec Puppy Dog pose 30 Sec Calf stretch E/S 20 Calf pumps ————– Activation 20 red banded pull aparts 20 Banded SLDL 5 inchworm 1 push up 20 Alt Shoulder taps 300/200m Machine ———– Metcon […]
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 Calf Stretch 30 seconds each side 30 calf pumps —————– Activation 10 Good Mornings 10 Back Squats 5 Front squats 5 Push Press 3 Squat cleans 3 Thrusters 3 Hang […]