Saturday Grab Ya Partner
CrossFit Inventive – CrossFit Warm-up Glute Stretch 60 sec Lower back hipflexor 30 secE/S Puppy dog pose 30 sec Calf stretch 20 sec E/S 30 calf pumps ————— P1. Carpark run 3 inchworm 1 push-ups 10 frog hops 30 sec plank hold P2. 15/10 cal machine 10 air squats 10 Alternating lunges 10 Hollow rocks […]
Friday
CrossFit Inventive – CrossFit Warm-up Medball Thorasic Opener 3 x 30 sec 15 rest Twisted Cross 30 sec E/S Spiderman Lunge Hold with rotation 30 E/S Wrist stretch 30 sec Front/Back ————- Activation 3 inchworm 1 push up 1 wall-walk with 10 sec Hold 10 PVC Pass throughs 10 PVC pass arounds 10 PVC OHS […]
Thursday
CrossFit Inventive – Pure Conditioning Warm-up Double Carpark run 10 leg swings forward/lateral 5 inchworm 1 push-up 15/10 Cal machine 30 calf pumps 10 Frog Hops Metcon (Time) Buy in: 100/80 Cal Row Directly Into: 10-1 Burpees (Down By 1’s) 200m Run Between each round.Subs 85/65 Cal Assault Bike Ski erg = Same Cals Bike […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Frog Stretch 2 mins Couch Stretch 60 sec each side Twisted Cross 30 Sec each side Wrist front/back 30 seconds each ——– Round 1: 300m row/ski/600m bike 5 scap pulls 5 kipping swings 5 strict push-ups 10 air squats Round 2: 300m row/ski 600m bike 5 pull-ups 10 push ups […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Frog Stretch 2 mins Couch stretch 60 sec E/S Ankle Mobility 60 sec E/S Front Rack 60 Sec Wrist 30 sec Front/Back —————- Barbell: 10 wrist rotatioins 5 front squats 5 Clean Deadlifts 3 Clean Pull 3 hang clean pull 3 Hang Power clean 3 Power clean 3 Hang […]
Tuesday
CrossFit Inventive – CrossFit Warm-up MOBILITY Green Banded Shoulder Distractions Spiderman Lunge hold 30 E/S Wrist Forearm Front/Back ACTIVATION Calf Pumps x 30 reps Overhead Dumbbell Carries: 2 sets,20m each arm Front Plank to Push-up Plank: 20 reps 2 Push Press 3 Push Jerk (ONE 90 sec x 7) Press Complex Build to a Heavy […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 30 Sec machine 10 ring rows 30 Sec machine 10 Frog Hops 20 Alternating Shoulder taps 30 Sec machine 30 Sec Plank Hold 30 Sec machine 20 Banded SLDL Metcon (Time) Conditioning For Time: 50/35 Calorie 20 Strict Pull-ups 50/35 Calorie 35 Burpee 2 target 50/35 Calorie 50 AbMat […]
Monday
CrossFit Inventive – CrossFit Warm-up MOBILITY Couch stretch 1 Minute Each side Frog Stretch: 2 minutes ACTIVATION Banded Good Morning: 30 reps Banded Pull Aparts: 30 Banded Pass Throughs: 10 Reps Halo Banded Crab Walks 4 laps 2k Row (Time) Max Effort 2k RowTesting! Front Squat 3 Sets of 2 @ 70% of 1RM 2 […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 20/15 Cal Machine 20 Banded SLDL 20 Halo Glute Bridges 20 Calf Pumps 30 Sec Calf stretch E/S Midline: (9 minutes) 3 Rounds: :30 Seconds Max Overhead Plate Sit-ups :30 Seconds Rest :30 Seconds Max Scizzor Kicks :30 Seconds Rest :30 Seconds Max Hollow Rocks :30 Seconds Rest Metcon […]
Saturday
CrossFit Inventive – CrossFit Warm-up Glute Stretch 30 sec E/S Lower Back/Hipflexor 30 Sec E/S Twisted Cross 30 sec E/S 30 Calf pumps ————— Midline: Tabata 20/10 Plank Hold Ankle Taps Elbow Knee Cycles V-Sits ———- Activation: P1: 100 Meter Run 10 Wallballs 5 Box Jumps P2: 100 Meter Run 10 Kettlebell Swings 5 Pull-ups […]