Wednesday
CrossFit Inventive – CrossFit Warm-up “Only a man who knows what it’s like to be defeated, can reach down to the bottom of his soul with the extra ounce of power to win, when the match is even.” – Mohammed Ali Couch Stretch 60 sec each leg Green Banded Shoulder Mobility Glute Stretch 30 sec […]
Tuesday
CrossFit Inventive – CrossFit Warm-up “Laziness, doesn’t get a vote. Frustration, doesn’t get a vote. Weakness, doesn’t get a vote. Negativity, doesn’t get a vote. Only you do.” – Jocko Willink Couch Stretch 60 Seconds Each Leg Green Banded Shoulder Mobility Glute Stretch 30 Seconds each Side Lowerback/Hipflexor 30 Seconds Each Side Wrist Forearm Stretch […]
Monday
CrossFit Inventive – CrossFit Warm-up Couch stretch 60 seconds each side Frog Stretch 90 Seconds 3 Way Puppy Dog Pose (forward/Left/Right) Twisted Cross x 30 seconds Each Side Lower back/Hipflexor 30 sec Each Side —————— Activation 1 Round 20 Green Banded SLDL 20 Banded Glute Bridges 10 Banded Squats 10 Scap Pulls 10 HRPU’s (Down […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 500/400m Row/Ski 1000/800m Bike Erg 20/15 Cal Assault Bike Into: Body Armor Alternating On the Minute x 12 (4 Rounds): Minute 1: 9 Pausing Hip Extensions Minute 2: 15 Hollow Rocks Minute 3: 21 Russian Plate Twists Metcon (Time) Conditioning: Row/Ski (GO: O:OO/GO: 4:00) On the 4:00 x 2 […]
Saturday
CrossFit Inventive – CrossFit Metcon (2 Rounds for calories) “Partner WOD” Part A: 7 Rounds For Time: 7 Power Cleans @70/47.5 7 Bar Facing Burpees 200 Meter Run (Cap 15 mins) 5 min rest (Clean Equipment/Change over) Part B: 15 Minutes Max Cal MachinesPartner A completes 7 Rounds of PA or AMRAP in 15 mins, […]
Friday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility Frog Stretch 60 seconds 20 Scopions F/B Lower back/Hipflexor 30 Sec E/S ————– Activation 10 PVC pass throughs 10 PVC Pass arounds each way 10 PVC OHS 10 PVC Snatch Balance ——– Barbell: 3 Snatch Pull 3 Power Snatch 3 Hang Snatch Pulls 3 Hang Snatch Then […]
Thursday
CrossFit Inventive – CrossFit Warm-up Glute stretch 30 seconds each side Lowerback/Hipflexor 30 each side Puppy Dog Pose 30 sec each side Twisted Cross 30 sec each side Calf 30 sec each side ————– Activation 30 Calf Pumps 1 carpark run 10 Leg swings forward/Lateral 20 Banded Deadlifts 20 Banded Glute Bridges 5 Inchworms 1 […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Metcon (3 Rounds for reps) 3 Sets: Max Reps Dumbbell Strict Press Max Reps Strict Pull-ups Metcon (No Measure) 7 Min AMRAP: Max Calorie Machine On every minute complete 5 Box Jump Overs 3 Mins Rest 7 Min AMRAP: Max Calorie Machine On every minute complete 10 Alternating DB Hang […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Couch Stretch 60 sec E/S Green Banded Shoulder Mobility 20 Scorpions Front/Back 30 Sec Lower back/Hipflexor E/S 30 Sec Wrist stretch ————– Activation 2 rounds: 5 Frog Hops 10 Hollow rocks/V-sits 20 Alternating Shoulder Taps ————— Barbell: 3 Push Press 3 Push Jerk 3 Split Jerk Then 1 Round of […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Couch Stretch 60 sec E/S Green banded Shoulder mobility 30 Sec Glute E/S 30 Sec E/S Spiderman Lunge with Rotation 20 Scorpions 30 Sec Lower Back/Hipflexor Wrist stretch 30 Sec Activation 1 Carpark Run into 2 Rounds: 5 HRPU 20 Sec Handstand Hold 10 Air Squats 10 Alternating Lunges Handstand […]