Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2 minute machine Spiderman Lunge Hold 30 e/s 30 Sec Calf stretch 30 Calf Pumps 20 Scorpions F/B 30 Sec Lower Back/Hipflexor ———– 30 sec Front Plank 30 sec Left side Plank 30 sec Right Side Plank 30 Sec Superman Hold 30 sec Hollow Hold Metcon (Time) FOR TIME: […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Frog Stretch 2 mins Couch Stretch 1 min e/s Ankle Mobility 30 secf e/s ——— Banded Tricep Distraction 1 min e/s Wrist Stretch 30 F/B ——– Activation 2 Rounds Bottoms up Kettlebell carries 10m E/S 5 Goblet Squats 1 sec Pause in Bottom. Single Arm KB-Overhead Carry 10m E/S […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Upper Body 1. Wrist Stretches – 1:00/side 2. Puppy Dog Pose – 1:00 3. Front Rack Stretch on Box – 0:30 Lower Body 1. Spiderman Stretch – 0:30/side 2. Cossack – 0:30/side 3. Pigeon Stretch – 1:00/side ACTIVATION 2 laps halo Crab Walks 20 Glute Bridges 5 Inchworm 1 Push-up […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Upper Body 1. Banded Shoulder Mobility 2. Wrist Stretch 30 sec F/B Lower Body 1. Spiderman Lunge Hold 30 e/s 2. Calf Stretch on Post – 1:00/side 3. Couch Stretch – 1:00/side ACTIVATION 1:00 Machine 20m Bear Crawl 10 Banded Good Mornings 50 Double unders/70 singles 2 Wall-walks 5 Scap […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Couch Stretch 1:00 E/S Calf Stretch 0:30 E/S Leg Swings Forward/Lateral E/S 200m Jog 5 Inchworm 1 Push-up 30 Calf Pumps 20 Scorpions F/B Lower Back/Hipflexor 0:30 E/S —————– Metcon (No Measure) New Round Every 5 minutes x 6 200m Run 15 Wallball 9/6 10 Burpees to Target 300/250m […]
Monday
CrossFit Inventive – CrossFit Warm-up Upper Body 1. Banded Shoulder Mobility 2. PVC Pass Throughs x 10 3 PVC pass Arounds x 10 e/w Lower Body 1. Bottom Squat Hold – 1:00 2. Pigeon Stretch – 1:00/side 3. Banded Hamstring Distraction – 1:00/side ACTIVATION 2 Rounds for Quality: 2 Laps Halo Crab Walks 10 Ring […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2 min Machine 20 Glute Bridges 20 Scorpions F/B 20 Sec Plank 1 Min Machine 20 Sec Plank 20 sec Spiderman Lunge Hold 20 Sec Squat Hold 30 sec Bike 5 Inchworm 1 Push-up Metcon (Time) For Time: 30-20-10 Cal Row/Bike Abmat Sit-ups Into: 10-20-30 KBS @24/16kg Cal Row/Bike […]
Saturday
CrossFit Inventive – CrossFit Warm-up Couch stretch 1 min e/s Lower back stretch 30 e/s ——- Cycle through 3 sets each in order: 200m Bike 2 inchworm 1 push-ups 5 Air squats 5 Wallball 9/6 Metcon (Time) “Teams Of Three” 21,000m Bike Erg * Each time a team member gets off the bike, perform 10 […]
Friday
CrossFit Inventive – CrossFit Warm-up MOBILITY 2:00 Easy on Any Machine …into: Upper Body 1. Banded ShoulderMobility 3. Wrist Stretch 30 sec Front Only Lower Body 1. Banded Hamstring Distraction – 1:00/side 2. Calf Stretch on Post – 1:00/side 3. Couch Stretch – 1:00/side ACTIVATION 3 Rounds For Quality 10 Alternating Box Step-Ups 24/20 10 […]
Thursday
CrossFit Inventive – CrossFit Warm-up Foam Roller: Lats 1 min each side Upper Back 1 minute Lower Back 1 minute Quads/Hammies/Calves 1 minute cycles ———— Puppy dog pose F/S/S 30 sec of each Twisted Cross 30 sec e/s 30 Sec Lower Back/Hipflexor e/s 30 sec Forward Fold ————— 30 Red banded pull aparts 10 Pass […]