Friday
CrossFit Inventive – CrossFit Warm-up Frog Stretch 90 Sec 20 Scorpions F/B Lower Back/Hipflexor 30 E/S Spiderman Lunge Hold 30 E/S Sec Wrist Forearm 30 E/S F/B —————– Barbell Activation: 10 Wrist rotations 5 Front Squats 5 Deadlifts 5 Hang Power clean 5 Hang Squat cleans 5 Low Hang Squat Cleans 5 Push press 5 […]
Are you struggling a little with self-motivation?
Having a hard time getting yourself to your regular workouts? Finding more and more reasons to cheat on your healthy diet? Trust me- you’re not alone… A healthy dose of motivation coupled with determination will get you almost anything in life. So how do you know if you’re genuinely motivated. Motivation will tell you to get […]
Thursday
CrossFit Inventive – CrossFit Warm-up 20 Scorpions F/B 30 Sec Lower Back/Hipflexor E/S 30 Sec Glute E/S 30 Sec Twisted Cross E/S —————– Activation 30 Banded SLDL 5 Inchworm 1 Push-up 30 Sec Hollow Rock Hold 30 Sec Superman Hold 10 Kipping Knee raises Metcon (Weight) Super Set: 4 Sets 10 Reps: Barbell Bent Over […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 20/15 Cal machine 20 Banded Glute Bridges 30 Calf pumps 1 carpark run 5 inchworm 1 push-up 15/10 Cal machine 10 Frog Hops Metcon (No Measure) On the 5:00 x 6 Rounds: 15/12 Calorie Row 100 Meter Sprint 15/12 Calorie Row 10 Burpee @machineSUBS 12/9 Cal Ski 17/13 Cal […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Couch stretch 60 sec E/S Spiderman Lunge hold 30 sec E/S Lower back/Hipflexor 30 sec E/S Wrist Stretch 30 sec E/S 30 Calf pumps —————- Activation 2 rounds 300m Row/Ski/600m Bike 10 air squats 3 inchworm 1 push-up 5 single leg box step ups each leg ————— 100 plate twist […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Frog Stretch 90 sec Couch Stretch 60 sec E/S Green banded Shoulder mobility —————— Avtivation 10 pass throughs 10 pass arounds 10 OHS 10 Snatch balance ——– Barbell 3 snatch high pulls 3 power snatch 3 OHS 3 Snatch balance 3 squat snatch/power Snatch Balance (8 MIn emom x […]
Tuesday
CrossFit Inventive – CrossFit Warm-up COUCH STRETCH 60 SEC E/S GREEN BANDED SHOULDER MOBILITY LOWER BACK/HIPFLEXOR 30 E/S WRIST FOREARM 30 SEC E/S ———— ACTIVATION CARPARK RUN 20 GREEN BANDED SLDL 10 HRPU 10 SCAP PULLS 5 KIPPING SWINGS —— BARBELL 3 CLEAN PULS 3 POWER CLEANS 2 PUSH JERK 2 SPLIT JERK 1 ROUND […]
Monday
CrossFit Inventive – CrossFit Warm-up Frog Stretch 90 sec Couch stretch 60 Sec E/S 20 Scorpions F/B 30 sec Lowerback/Hipflexor E/S 30 Sec Wrist stretch 30 sec calf stretch E/S —————— Activation 20 Banded Glute Bridges 20 Red banded pull-aparts 10 banded pass throughs 10 banded OHS 30 calf pumps 40 Doble unders/80 Singles 10 […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 20/15 cal Machine 30 second plank 30 second hollow hold 15/10 cal Machine 20 Banded Glute bridges (10 each leg) 30 sec superman hold 10 Cal Machine 10 Side plank reach throughs each side Metcon (No Measure) “Floor It” On The 5:00 x 6 Rounds: (Alternate 3 sets of […]
Saturday
CrossFit Inventive – CrossFit Warm-up Glute stretch 30 sec each side Spiderman Lunge Hold each side Twisted Cross 30 sec each side Puppy Dog Pose 30 sec ——————- P1: Activation 20 Red Banded Pull aparts 10 Pass throughs 10 OHS 10 Press each side —— P2: 30/20 Cals on Machine —- WOD SET UP Metcon […]