Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 20/15 cal Machine 5 Inchworms 1 push-up 20 Scorpions F/B 30 Sec Plank Hold 10 KB SLDL 10 Russian KBS 30 Sec Hollow Hold Metcon (AMRAP – Reps) Intervals 1 Minute ON/1 Minute OFF (40 mins) 170/140 cal Bike erg Or 150/120 Cal Row/Ski Or 120/100 Cal Assault Bike […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Frog Stretch 90 Sec Couch Stretch 30 Sec each side 30 Sec Lower back/Hipflexor Each side Puppy Dog Pose 30 Sec 30 Sec wrist forearm Stretch Calf Stretch 20 Sec Each Side Activation 3 Sets 3 Inchwrom 1 Push-up 10 Alternating Calf Pumps 10 Hollow Rocks 10 Air Squats 1 […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Couch Stretch: 1 Minute Each Side Green Banded 3-Way Shoulder: 30 Seconds Each Direction Lower back Stretch 60 Seconds Each Direction Puppy Dog Pose 30 Seconds ACTIVATION 300m machine 20 Scorpions F/B 20 Banded SLDL 20 Banded Glute Bridges 10 Strict Push-ups 10 Scap Pulls 2 Wall walks Metcon (AMRAP […]
Monday
CrossFit Inventive – CrossFit Warm-up Couch Stretch 60 seconds each side Frog Stretch 90 seconds Twisted Cross 30 seconds each side Lower back/Hipflexor 30 Seconds each side ——————— Activation 30 Red Banded Pull-aparts 10 pass throughs 10 OHS 10 Glute bridges (no band) 5 Scap Pulls 5 kipping swings 5 Kipping Knee raise ————— Front […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 500/400m Row/Ski Or 1000/800 Bike erg/AD 30 Red Banded Pull aparts 10 Red Banded Press each Side 300/200m Row/Ski 600/400m Bike erg/AD 30 Sec Plank Hold 30 Sec Hollow 30 Superman Hold 150m Row/Ski 300m Bike erg 10 Frog Hops 10 V-sits 10 Push-ups Metcon (No Measure) On Every […]
Partner WOD
CrossFit Inventive – CrossFit Warm-up Double carpark Run 10 Leg swings Forward/Lateral 30 Sec Calf Stretch on Upright 30 Sec Spiderman Lunge Hold E/S 30 Sec Lower-back/Hipflexor E/S 30 Sec Wrist/Forearm E/S —————- Activation 2 sets: 5 Inchworm 1 push-up 10 Frog Hops 15 Hollw Rocks/30 Sec Hold 20 Alternating Shoulder taps 30 Sec Plank […]
Getting back to the gym after quarantine: How to treat your recovery?
Remember the first time you went to the gym? You might remember feeling like you were not going to make it through the class and were so sore for days on end. Just think what you may encounter once you return to your favorite class or training group after two to three months of quarantine. […]
Friday
CrossFit Inventive – CrossFit Warm-up Couch Stretch 60 sec Each side Spiderman lunge Hold 30 Sec aech side 30 Sec Lowerback/Hip flexor each side Puppy dog pose 30 sec 30 Calf pumps —————– Activation 20 Red banded Pull aparts 10 Pass throughs 10 OHS 10 Press each side ———— Back Squat (In 15 Minutes complete: […]
Thursday
CrossFit Inventive – CrossFit Warm-up 15/12 cal machine 20 scorpions F/B 20 Banded SLDL 10 Single legged Glute bridges Each Side 15/12 cal machine 10 Scap pulls 10 Kipping swings 10 Air squats 15/12 cal machine 5 Side plank reach throughs each side 30 sec Hollow rock hold 5 Side plank reach throughs each side […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 20/15 Cal machine 20 Glute Bridges 10 HRPU 10 Hollow rock 15/10 Cal Machine 10 Banded Squats 40 Ankle Taps 10 Grog Hops 10/5 Cal Machine 30 Sec Plank Hold 10 Plyo spiderman Lunges 5 Burpees Metcon (Time) For Time: 50-40-30-20-10 Cal machine 15 Burpees 2 Target Between Each […]