Monday
CrossFit Inventive – CrossFit Warm-up Pike Stretch: 1 Minutes Glute Stretch 1 Minute Each side 30 Second Lower Back/Hipflexor Wrist Stretches: 30 Seconds Each Side ACTIVATION 3 Sets 30 Sec Machine/100m run 10 Dumbbell Strict press 15 Air Squats Metcon (Weight) Stamina Squats On the Minute x 10: 1 Front Squat 3 Back Squats Barbell […]
Sunday Midline Hit Out
CrossFit Inventive – CrossFit Metcon (No Measure) Sunday Midline: 10 Minute EMOM: Min 1- 30 Sec Plank Hold Min 2- 40 Ankle Taps Min 3- 30 Sec Side Plank (L) Min 4- 40 Elbow Knee Cycles Min 5- 30 Sec Side Plank (R) Min 6- 20 Crunches Min 7- 30 Sec Plank Min 8- 45 […]
Saturday
CrossFit Inventive – CrossFit Metcon (Time) “HOME WOD” 5 Rounds For Time: 400m Run 20 Alternating Dumbbell Snatches 20 Single Arm Dumbbell OHS *Power Snatches change arms every rep *OHS change arms as athlete chooses
Friday
CrossFit Inventive – CrossFit Warm-up Twisted Cross 30 Seconds Each Side Puppy Dog Pose 30 Seconds Couch Stretch – 1 Minutes Calf Stretch 30 Sec each Side ACTIVATION 2 Rounds: 300 Meter Row/Run 3 Strict Pull-Ups/Bent over row 5 Strict Dumbbell Press Each side 5 Pause Air Squats (3 Second Pause in the bottom) Metcon […]
Thursday
CrossFit Inventive – CrossFit Warm-up Frog Stretch 60 sec Each Side Spiderman Lunge Hold 60 sec Each Side Lower Back/Hipflexor 60 sec Each Side Calf Stretch 30 sec Each Side 40 Calf Pumps Warmup Set 1 20 Double Unders 10 Alt. Reverse Lunges 5 Reverse Burpees Performed With Lighter Weight Warmup Set 2 10 Double […]
Wednesday
CrossFit Inventive – CrossFit Warm-up MOBILITY Couch Stretch: 1 Minutes Each Side Twisted Cross: 30 Seconds Each Side 30 second calf stretch Each Side ACTIVATION 3 Sets 30 Seconds Squat Hold 30 Seconds Skipping/Bounding claps 30 Seconds Plank Hold 30 Seconds Inchworms Metcon (5 Rounds for reps) “Home WOD” “Kansas City” 5 x 3:00 AMRAP, […]
Tuesday
CrossFit Inventive – CrossFit Warm-up MOBILITY Hamstring Stretch: 1 Minutes Each Side Glute Stretch 1 Minute Each Side Puppy Dog Pose on Box: 1 Minute Table Top Stretch – 1 Minute Hold ACTIVATION: 2 Sets: 5 Burpees 10 Slow Air Squats 10 Banded Good Mornings Metcon (Time) “HOME WOD” 5 ROUNDS: 400M RUN 10 Push-ups […]
Monday
CrossFit Inventive – CrossFit Warm-up Frog Stretch 2 mins Glute stretch 30 sec Each side Lower back hipflexor 30 sec Each Side 30 sec Puppy dog pose ————– ACTIVATION 2 sets 6 DB squat clean 3 each arm 6 Push-ups 9 Scap pulls 12 Hollow Rock Metcon (AMRAP – Reps) “Cairo” Ascending Ladder for 15:00: […]
Saturday
CrossFit Inventive – CrossFit Warm-up Couch stretch 60 sec E/S Glute Stretch 60 sec E/S Lower Back/Hipflexor 30 sec E/S Twisted Cross 30 sec E/S Puppy Dog Pose 30 sec Activation: 3 Sets 1 Minute Jog In Place 10 DB Swings ( eye level) 15 AbMat Sit-ups/Crunch 20 Air Squats Metcon (6 Rounds for time) […]
Friday
CrossFit Inventive – CrossFit Warm-up 30 sec Lower back/hipflexor Glute Stretch 30 sec E/S 30 sec Spiderman lunge hold\30 sec twisted cross E/S 3 inchworm 2 push-ups ———- 2 rounds: 6 KB or DB Russian Swings 6 Air squats 6 Reverse lunges 6 Lateral hops over the Dumbbell Metcon (3 Rounds for reps) “Home Gym […]