Friday
CrossFit Inventive – CrossFit Warm-up spiderman lunge hold 30 sec E/S Glute stretch 30 sec E/S Lower Back/Hipflexor 30 Sec E/S Twisted Cross 30 Sec E/S wrist stretches 30 sec each ———- Activation 20/15 cal machine 5 inchworm 1 push-up 15 Red banded press E/S 20/15 cal machine ——— Empty barbell: Go Over Split Jerk […]
Thursday
CrossFit Inventive – CrossFit Warm-up 20 Scorpions Front back Lower back/Hipflexor 30 each side Glute Stretch 30 sec each side Puppy Dog Pose 60 seconds ————— Activation 30 Green banded SLDL 30 Banded Glute Bridges 10 Frog Hops 5 Scap pulls 5 Kipping Swimgs Deadlift (8 minute EMOM: 3 TNG Reps) Build up to 70% […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up (No Measure) 60 Sec Couch stretch E/S 20 Scorpions F/B 30 Sec Lower Back/Hipflexor ——— Activation 20 Green Banded SLDL 20 Halo Glute Bridges 30 Sec Static Squat (Push Knees out) 10 Wall Squats 10 Russian KBS @24/16kg Metcon (3 Rounds for time) 3 rounds: 3 Rounds: 50 Wallball […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Green Banded Shoulder Mobility Frog Stretch 90 sec Spiderman Lunge Hold 30 sec E/S 30 Sec Lowerback/Hipflexor E/S ———– Activation 30 Calf Pumps 20 Red banded Pull aparts 10 Pass throughs 10 OHS 10 Scap Pulls 5 Kipping swings 5 Kipping Knee raises 1 High Hang Snatch 1 Hang Snatch […]
TUESDAY
CrossFit Inventive – CrossFit Warm-up Couch Stretch 1 Minute Each Side Spiderman Lunge Hold 30 Sec each Side Wrist Forearm Stretch 30 Sec Front/Back Calf Stretch 30 Sec Each Side ————– Activation: 2 rounds 30 Calf Pumps 1 carpark run/ Or 200m Row/Ski/400m Bike 10 Leg Swings Forward/Lateral 3 Inchworm 1 Push-up 10 Alternating Box […]
Monday
CrossFit Inventive – CrossFit Warm-up Couch Stretch 1 Min Each Side Frog Stretch 2 Mins Twisted Cross 30 Sec Each Side Puppy Dog Pose 30 Sec Wrist Stretch 30 Sec ————— Activation 2 Laps Crab Walks (Halo) 10 Glute Bridges (Halo) 5 Inchworms 1 Push-up 10 Wall Squats 5 Scap Pulls 5 Kipping Swings Front […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Metcon (Distance) 30 MINUTE RUNNING CLOCK ON EVERY 3 MINS X 5: (15 MINS) 500M/400M ROW/SKI 1000M/800M BIKE ERG ON EVERY 2 MINS X 5 (10 MINS) 300M/250M ROW/SKI 600M/500M BIKE ERG ON EVERY 1 MINUTE X 5 SETS (5 MINS) 200/150M ROW/SKI 400M/300M BIKE ERG REPEAT TOTAL ROW/SKI DISTANCE […]
Partner WOD
CrossFit Inventive – CrossFit Warm-up 10 Forward/Lateral Leg Swings 30 Sec Glute Each Side Twisted Cross 30 Each Side 30 sec lower back/hip flexor 30 sec calf stretch 15/10 Cal Machine 4 laps banded crab walks 15/10 Cal Machine 20 Banded SLDL 15/10 Cal Machine 10 Scap pulls 10 Air squats 10 push ups Metcon […]
Friday
CrossFit Inventive – CrossFit Warm-up Couch Stretch 60 Sec each leg Frog Stretch 90 seconds Lower back/Hipflexor 30 sec each leg Twisted Cross 30 Sec each side Wrist stretch 30 sec F/B ———— Activation 20 Red banded Pullaparts 10 pass throughs 10 Press each side 20 Green banded SLDL 4 laps banded Crab Walks Back […]
Thursday
CrossFit Inventive – CrossFit Warm-up Couch stretch 60 sec each side Lower back/Hipflexor each side Forward Fold 60 sec Calf stretch 30 sec each side 30 calf pumps Activation 2 Rounds: 20 Dubz/40 Singles 5 Scap Pulls 5 Strict push-ups 10 Dumbbell SLDL (5 each side) 10 Alternating Hang Snatch Metcon (Weight) For Quality 30-20-10 […]