Thursday
CrossFit Inventive – CrossFit Warm-up 0:30 PVC Pass Throughs 0:30 PVC Pass arounds 1:00 Minute Banded Pec Stretch e/s 1:30 Minute Puppy Dog Pose (Front/Side/Side) 1:00 Minute Glute stretch e/s 0:30 Spiderman Lunge Hold e/s —– Activation 30 Red banded pull aparts 3 rounds: 5 Strict Push ups 10 KBS (light/Mod) 10 Air Squats —– […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Upper Body 1. Banded Shoulder Mobility 2. Wrist Stretch F/B Lower Body 1. Pigeon Pose – 1:00/side 3. Frog Pose – 2:00 3. Banded Ankle Distraction – 1:00/side ———- ACTIVATION 2 Rounds for Quality: 10 Banded Good Mornings 10 Scap Pull-Ups 5 Strict Pull-Ups 6 Alt Pistols Squats (on rings/uprights) […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Foam Roller Foam Roll lats 1:00 e/s T-Spine Stretch 1:00 Frog Stretch 2:00 Banded Ankle Mobility 1 min e/s Activation 10 Banded Good Mornings 20 Halo Glute Bridges 10 PVC pass Throughs 10 Pass Arounds e/w 10 Overhead Squats 5 Snatch Balance —— Barbell 3 High Hang Pulls 3 […]
Tuesday
CrossFit Inventive – CrossFit Warm-up 1. Banded Shoulder Mobility 2. Wrist Stretch 30 e/s 1. Glute stretch 1 min e/s 2. Lower backhipflexor 30 e/s 3. Calf Stretch 20 e/s Activation 2 rounds: 20m halo Crab walks 10m Overhead Dumbbell Carry each way 20m Bear Crawl — barbell: 10 Wrist rotations 3 Strict press 3 […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2 min machine 20 scorpions F/B 30 sec Lower back Hipflexor 30 sec Glute e/s 30 sec twisted Cross e/s 30 sec Puppy Dog Pose e/s —————– 3 rounds: Light DB 5 Push Press e/s 5 Frog Hops 5 Scap Pulls 5 V-ups/V-sits Metcon (AMRAP – Rounds and Reps) […]
Monday
CrossFit Inventive – CrossFit Warm-up Upper Body 1. Banded Shoulder Mobility Lower Body 1. Pigeon Stretch – 1:00/side 2. Lower Back 1:00/side 3. Frog Stretch – 1:00/side ACTIVATION 2 Rounds for Quality: 100m Run (3rd Drain) 10 Air Squats 10 Down Dog to Push-Ups 10 Kipping Knee Raises 10 Alternating Box Step-Ups Back Squat (10-8-6-4-2 […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2 minute Machine 20 Scorpions F/B Lower back/Hipflexor 30 e/s Twisted Cross 30 e/s 1 Minute Machine 20 banded pull aparts 10 Banded Bent Over Rows 10 banded Press e/s 30 Sec machine 30 Sec Plank 30 Sec Hollow Hols 30 Sec Left side Plank 30 Sec Superman Hold […]
Saturday
CrossFit Inventive – CrossFit Warm-up Double carpark run 10 Leg Swings Forward/lateral 30 sec calf stretch on Upright 30 calf Pumps from the wall 20 Scoprions F/B 30 Sec Lower back-Hipflexor Glute 30 e/s Twisted Cross 30 e/s —————- 5 minutes to warm-up: Box Jumps over Dual KB-Push Press — Set-up & Go….. Metcon (Time) […]
Friday
CrossFit Inventive – CrossFit Warm-up Upper Body 1. Banded Shoulder Mobility 2. PVC: Pass Throughs – 10 Pass Arounds 10 e/w OHS x 10 Lower Body 1. Samson Stretch 0:30 e/s 2. Calf Stretch on Post – 0:30 e/s 3. Banded Hamstring Distraction – 1:00/side ACTIVATION 1 Round for Quality: 0:30 Machine 0:30 Down Dog […]
Thursday
CrossFit Inventive – CrossFit Warm-up Twisted Cross 30 e/s Puppy Dog Pose 1:00 Glute stretch 1:00 e/s Banded 3 way stretch (hamstring/Adductors/Lower Back Calf Stretch on Upright 30 e/s 30 Calf Pumps ———– Activation 2 rounds 10 m Overhead DB Carry each way 20m Bear crawl 30 Double Unders/50 singles Bench Press (2 reps On […]