Partner WOD
CrossFit Inventive – CrossFit Warm-up 30 sec Lower back/Hipflexor E/S 30 Sec Glute stretch E/S 30 sec Twisted Cross E/S —————– Activation P1. 15/10 CAL MACHINE 20 BANDED SLDL 20 Red banded Pull aparts 10 RED BANDED PRESS E/S 10 HRPU P2. 30 Sec Plank Hold 20 Halo Glute Bridges 30 Sec Superman Hold 10 […]
Friday
CrossFit Inventive – CrossFit Warm-up 90 sec frog Stretch 60 sec couch stretch E/S 30 Sec Spiderman lunge Hold e/S 30 Sec Lower back/Hipflexor E/S 30 Sec Twisted Cross E/S —————– Activation 2 laps Halo banded crab walls 2 laps Halo banded monster walks 4 10m Laps Overhead Dumbbell Carry (4 laps continues each side) […]
Thursday
CrossFit Inventive – CrossFit Warm-up 20 scorpions F/B 30 sec Lopwer back/Hipflexor 30 Sec Glute E/S 30 sec Puppy Dog pose ————– Activation 10 Barbell Good mornings 10 Barbell back Squats 20 Halo Band Glute bridges 10 HRPU 30 Sec Plank Hold Deadlift (Building: 5-5-5-4-4-3-3Then:3 Sets x 2 Reps @82.5%) In 15 mins build up […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 200m run 1 lap inchwrm 1 push-up 2 laps Hlo carb Walks 2 laps Halo Monster wallks 30 sec calf E/S 30 calf pumps 200m Run ——– 20 ankle taps 20 V-ups 20 Elbow/Knee cycles 20 Sec plank Hold 20 sec Hollow Hold 20 Crunches 20 Scissor kicks Metcon […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Couch stretch 60 sec e/S 3- Way Green banded Shoulder mobility Wrist Forearm stretch 30 Sec front/back ————– Activation: 4 laps Halo banded Crab walks 20 red banded pull aparts 10 pass throughs 10 press each side ———– Barbell: 10 wrist rotations 5 Front squats 3 power cleans 3 strict […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Frog stretch 90 sec 3 x 30 sec T-spine Medball stretch, 15 rest 30 sec Table top stretch ———– Activation 2 Rounds for Quality 15 Banded Pull Aparts 5 Snatch High Pulls 5 Hang Muscle Snatch 5 Snatch Grip Push Press 5 Overhead Squat 5 Drop Snatch 3 Muscle […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Green banded Shoulder Mobility 30 Sec Glute stretch 30 sec E/S 30 sec calf stretch E/S 30 Calf Pumps —– Activation: 30 red banded pull aparts 10 HRPU 10 scap pulls 10 Kiiping swings 5 kipping knee raises 40 double-unders/60 singles Metcon (4 Rounds for reps) Barbell Bench Press 4 […]
Pure conditioning
CrossFit Inventive – Pure Conditioning Warm-up 20/15 cal machine 20 Banded Glute bridges 20 banded SLDL 10 Forward lunges 10 Reverse Lunges 10 Air squats 10 HRPU ———– Midline: 10 Hollow rocks 20 sec Superman Hold 15 V-Sits 20 sec Superman Hold 40 Ankle Taps 20 sec Superman Hold 40 Elbow knee cycles 20 sec […]
Monday
CrossFit Inventive – CrossFit Warm-up Frog Stretch 2 mins Couch stretch 60 sec E/S 30 sec Banded ankle mobility 30 Sec Wrist stretch 30 Sec Twisted Cross Stretch E/S ——————- 2 Rounds 20 Sec L Hang (pull-up bar) 5 Assisted Pistols each side (rings/upright) Boys 15 burpees each round ladies 5 burpees each round (Pay […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 10 leg swings F/L 20 sec Calf stretch E/S 30 claf pumps 30 sec spiderman lunge hold E/S 200m Run 20/15 Cal Machine Metcon (5 Rounds for calories) Stamina Conditioning AMRAP 4: Machine Calories On the Minute [Starting at 0:00]: 200m Sprint 1 Minute Rest (x 5 Sets)Working the […]