Saturday You GO, I Go!
CrossFit Inventive – CrossFit Warm-up Lower Back Hipflexor x 30 E/S Spiderman Lunge Hold x 30 E/S Twisted Cross x 30 E/S ——————– P1. Cal Machine P2. 20 Halo Glute Bridges 30 Banded Pull aparts 10 Pass Throughs P1. Cal Machine P2. 5 inchworm 1 push-up 5 Scap Pulls 5 Kipping Knee raises Metcon (3 […]
Friday
CrossFit Inventive – CrossFit Warm-up Green banded shoulder mobility Lower back/Hipflexor 30 sec each side Glute 30 sec each side Spiderman Lunge Reach out 30 sec each side Wrists/Forearm x 30 sec ————————- Activation 30 Calf Pumps 200m Run 10 Frog Hops 10 Alternating Reverse Lunges ———– Barbell: 10 Wrist roations 5 Power cleans 5 […]
Thursday
CrossFit Inventive – CrossFit Warm-up 20 scorpions F/B 30 second lower back/Hipflexor each side 30 second glute stretch each side 30 second Twisted Cross each side —————– For Quality: 30 Second Shoulder Taps 15 Barbell Good Mornings 60 Sec Static Squat Hold (Drive knees out) 30 Second Plank Hold ————— 5 Barbell Deadlifts Deadlift (5-5-8-8-10) […]
Conditioning
CrossFit Inventive – Pure Conditioning Metcon (No Measure) On Every 2:30 x 10 sets 200m Run 10 Burpees
Wednesday
CrossFit Inventive – CrossFit Warm-up 3 Way Banded Shoulder Mobility 30 second Lower Back/Hip Flexor 30 second Spiderman Lunge Reach Out 30 second Wrist forearm stretch each side 30 second Calf Stretch each side ——————- Activation 30 Calf pumps 5 Strict Push-ups 20 Single unders 30 Calf Pumps 5 Strict Push-ups 40 Double unders —————- […]
Oly Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up 2 minute Frog Stretch 3 x 30 sec Med ball T-Spine Stretch 30 second Table Top stretch ————— 30 Red Banded Pull-aparts 10 Pass throughs 10 OHS 10 Press each side ————— Barbell: 3 Muscle Snatch 3 Power Snatch 3 High Hang Power Snatch 3 OHS 3 Snatch Balance […]
Tuesday
CrossFit Inventive – CrossFit Warm-up 3 Way Banded Shoulder Mobility 60 sec Glute Stretch each side 30 Sec Wrist/Forearm stretch each side 30 Sec Calf stretch each side 30 Calf pumps ———- Activation 3 Sets: 20 Sec Hand stand hold 20 Rest 20 Sec Hanging Knee Raise Hold 20 Rest Metcon (Time) 20 Strict Pull-Ups […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 400m Run 10 Leg Swings Fowrward/Lareral 5 inchworm 1 push-up 30 Sec Calf stretch each side 40 calf pumps 30 sec spiderman Lunge Hold/Rotation —————- Midline 3 Rounds: 10 Hollow Rocks 30 Sec Superman Hold 10 V-Sits 30 Sec Plank 20 Scissor Kicks 30 Sec Hollow Hold 30 Rest […]
Monday
CrossFit Inventive – CrossFit Warm-up Frog Stretch 2 mins Couch Stretch 60 Sec each side Twisted Cross 30 sec Each side Puppy Dog Pose 30 sec Table Top Stretch 30 sec ————– 4 Laps Halo Band Crab Walks 20 Halo Glute Bridges 5 Inchworm 1 push-up 10 Air squats 2 sec pause in bottom position […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Lower back/hipflexor 30 sec each side Glute 30 sec each side Twisted Cross 30 each side ——————– 5 inchworm 1 push-ups 10 Hollow Rocks 10 Alt Reverse Lunges 10 V-Sits 10 Frog Hops 20 Sec Plank Hold 20 Alt Shoulder taps 20 Sec Hollow HOLD ——————– Metcon (No Measure) […]