Friday (Final Outdoor Session)
CrossFit Inventive – CrossFit Warm-up Frog stretch 60 seconds Couch Stretch 30 Sec each Side Puppy Dog Pose 30 Sec Each Side Samson Stretch 30 sec each Side ————- Activation Red Banded: 20 Pull aparts 10 Pass Throughs 10 Press each side ——- 10 Scap Push-ups 30 Sec Plank Hold 10 Reverse Lunges 10 Frog […]
Thursday
CrossFit Inventive – CrossFit Warm-up 3 Rounds: 100m run 10 Alternating Calf pumps 10 Banded Glute Bridges 10 Single leg SLDL ( 5 each side) 5 Frog Hops 5 Strict Push-ups 10 Single DB Thrusters (5 each side) Metcon (AMRAP – Rounds and Reps) AMRAP 25: 400 Meter Run 3 Rounds: 4 Double Dumbbell Burpee […]
Wednesday
CrossFit Inventive – CrossFit Warm-up 10 Forward/Lateral Leg swings 20 Calf Pumps Sungle car park run 30 Sec Samson stretch E/S 30 Sec wrist forearm stretch Single carpark run 10 Air squats 10 Push-ups 10 Frog Hops Single car park run 10 barbell wrist rotations 10 Good mornings 10 Front squats ———— 1 round of […]
Tuesday
CrossFit Inventive – CrossFit Warm-up 10/7 cal machine 10 fowrward/lateral leg swings 20 Red banded Puill-aparts 10 pass throughs 10 banded press each side 10/7 cal machine 20 Calf Pumps 10 Alternating Box step ups 10 DB Goblet Squats 10/7 cal machine 20 Alternating shoulder taps 8 DB Box step ups 8 Alternating DB hang […]
Monday
CrossFit Inventive – CrossFit Metcon (Time) For Time: 400/300m Run 22 Deadlifts@40/30 400/300m Run 22 Front Squats @40/30 400/300m Run 22 Power Clean @40/30 400/300m Run 22 S2O @40/30
Saturday
CrossFit Inventive – CrossFit Warm-up 20 Calf Pumps 100m Run 20 Green Banded SLDL 20 Red Banded Pull-aparts 10 Red Banded Press Each Side 100m Run 20 Alternating Shoulder Taps 20 Hollow Rocks 30 Second Plank Hold 100m Run 10 Frog Hops 15 Red banded Bent Over Rows 10 HRPU’s ————- Metcon (AMRAP – Rounds […]
Friday
CrossFit Inventive – CrossFit Warm-up 10 PVC Pipe Pass Throughs 10 PVC Pipe Pass Arounds (each way) 10 PVC Pipe OHS ——– 20 Calf Pumps 20 Sec Calf Stretch E/S 100m Run 10 Air Squats 3 Inch Worms 1 push up 100m Run 10 Barbell Good Mornings 5 Snatch High Pulls 5 Hang Snatch High […]
Thursday
CrossFit Inventive – CrossFit Warm-up Couch Stretch 30 seconds E/S (Towel/Mat under knee) 20 calf Pumps 10 Forward lateral leg Swings 200m Run 10 Frog Hops 3 Inchworm 1 push-up 20 Sec Calf Stretch E/S 20 Red banded Pull aparts 10 Banded Press E/S 200m Run ————- Empty Barbell: 10 Deadlifts 8 Hang Power Clean […]
Wednesday
CrossFit Inventive – CrossFit Warm-up 15/10 Cal Machine 20 Calf Pumps 30 Sec Samson Stretch Each Side 30 Sec Plank Hold 15/10 Cal Machine 10 Body Weight Single Leg SLDL Each Side 5 Single Dumbbell Rows Each Side 30 Sec Plank 8 Alternating Hang Power Snatch Metcon (Time) “OUTDOOR” For Time: 5 Rounds: 20/15 Cal […]
Tuesday
CrossFit Inventive – CrossFit Warm-up 10 Leg Swings Forward/Lateral 10 Alternating High Knee Pulls 30 Sec Static Squat Hold 30 Sec Hamstring Toe Touch Hold 20 Red Banded Press Each Side 30-20-10 Green Band SLDL 20 Banded Air Squats Calf Pumps 100m Run Metcon (Time) 21-18-15-12-9-6-3: Deadlifts @60/40kg 200 Meter Run Between Each Set Into: […]