Saturday
CrossFit Inventive – CrossFit Warm-up Couch stretch 60 sec each side Glute stretch 60 sec each side Twisted Cross 30 sec each side Puppy dog pose 30 sec —————– P1. 60 sec machine P2. Plank P1. 30 Glute bridges 1 sec pause P2. 20 Alt shoulder taps + 10 HRPU P 1. 30 air squats […]
Why it’s important to meal plan.
Meal prep is so helpful in a lot areas of your life, not only will help you to eat healthy, but will save time and money. Imagine walking home, after a busy workday, you’re tired and in a hurry you need to get to the gym because you don’t want to miss your 6:30pm class […]
Friday
CrossFit Inventive – CrossFit Warm-up Frog Stretch 2 mins Medball T-Spine stretch x 30 sec/15 rest Spiderman Lunge Hold with rotation 60 sec each side —————- Activation Reb Band: 30 Pull-aparts 10 Pass throughs 10 OHS 10 Scap Pulls 10 Kipping Swings ————– Barbell: 10 wrist rotations 5 Front Squats 5 Push press 5 Thrusters […]
Thursday
CrossFit Inventive – CrossFit Warm-up 20 scorpions Front/Back 30 sec Lower back/Hipflexor each side 30 sec Glute each side 30 sec Puppy Dog pose ————- Activation 2 Laps Halo Crab Walks 20 Halo Glute Bridges 5 inchworm 3 push-ups ———— Barbell Deadlift tech Deadlift (15 Mins to establish 1RM ) Use the first half of […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Twisted Cross 30 sec each side Table Top stretch 30 sec each side Spiderman Lunge Hold 30 Sec each side Lower back/hipflexor 30 sec each side ————— Activation 20/15 cal Machine 30 Calf pumps 10 HRPU 10 Hollow rocks 10 Air Squats 10 Frog Hops —— Bench Press (5 Reps […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up 3 x 30 sec Medball T-Spine stretch 15 rest Wrist Forearm x 30 sec front/back Twisted Cross x 30 sec each side Spiderman Lunge Hold 30 sec each side 30 Sec Static squats hold (Driving Knees out/Chest up) —————– Barbell 10 Wrist rotations 5 Front Squats 5 Power cleans […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Glute Stretch 30 sec each side Spiderman Lunge Hold each side Twisted Cross 30 sec each side Wriste stretch 30 sec Front/Back Table top stretch 30 seconds Calf stretch 30 sec each side ——————— Activation 2 Rounds: 10 Banded pull aparts 10 Banded pass throughs 10 Banded OHS 2 Walk […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Metcon (No Measure) 6 Sets of Tabata 20/10 Set 1. Max Distance Machine Max Abmat Sit-ups Set 2. Max Distance Machine Max KBS @24/16 Set 3. Max Distance Machine Max Strict Push-ups (Repeat) *Take 60 sec rest after each set.
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 ————– Activation 20 Red banded Pull aparts 10 Pass throughs 10 Scap Pulls 10 Kipping Swings 20 Halo Glute bridges Back Squat (Working sets: […]
Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Couch Stretch 60 sec Each side 500m Machine (double bike) 60 sec plank 400m Machine 60 ankle taps 300m Machine 60 Elbo knee cycles 200m Row 60 sec Superman Hold 100m Row 40 V-Sits Metcon (No Measure) ALTERNATE ROUNDS ON The 3 Mins Complete: 15/12 Cal MACHINE 15 Wallball […]