CROSSFIT
CrossFit Inventive – CrossFit Warm-up Frog stretch 2 mins Couch stretch 60 sec E/S Twisted Cross 30 sec E/S ————- Activation: 2 Sets: 10 air squats 10 Glute bridges/No band 10 scorpions 3 inch worm 1 push-up ———– Barbell: 5 floor press/Bench Press 5 Deadlift 5 back squat from floor Metcon (Time) For Time: 30 […]
Tuesday
CrossFit Inventive – CrossFit Warm-up MOBILITY Standing Pike Stretch: 60 sec Calf Stretch On Post: 30 Sec Each Side Banded Shoulder Distraction: 1 Minute Each Side 20m High Bum Bear Crawl ACTIVATION 3 Rounds 10 Calorie Row 10 Calorie Bike 3 Rounds 20 Single Unders 5 Inchworms 1 push-up Metcon (Time) Gymnastic Skill For Time: […]
Bullet Proof
CrossFit Inventive – Bullet Proof Warm-up RED BANDED NOSE BRIDGES X 30 RED BANDED PASS THROUGHS X 20 RED BANDED PRESS X 10 E/S RED BANDED ROWS X 20 Bent Over Row (4 X 10 @AHAP) 3 Way Dumbbell Shoulder (1 x Lateral Raise 1 x Front Raise 1 x Upright Row) 1 Rep Of […]
MONDAY
CrossFit Inventive – CrossFit Warm-up Couch stretch 60 each side Glute stretch 60 each side Green Banded Shoulder Mobility Activation: 2 Sets 30 sec Bike/Ski ( one of each) 10 PVC Pass Throughs 10 Air Squats 20 Second Hollow Hold ———– Back Squat (5RM Percentage Squats) Set 1 (On the 0:00): 9 Reps @ 80% […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up MOVEMENT PREP 10 leg swings forward/lateral 30 sec calf stretch E/S 40 calf pumps 30 sec spiderman lunge hold each side 30 sec static hamstring stretch WARMUP SET 200 Meter Run 15 Calorie Row 10 Calorie Bike Erg Metcon (No Measure) On the 0: 1 Mile Run On the […]
Team Of 3 WOD
CrossFit Inventive – CrossFit Warm-up MOBILITY Couch Stretch: 1 Minute Each Side Banded 3-Way Shoulder: 30 Sceonds Of Each ACTIVATION For Quality 60 Second Bike/Ski/Row 6 Inchworms 6 Strict Pull-ups/Ring Rows 6 Broad Jumps 30 Second Bike/Ski /Row 4 Inchworms 4 Strict Pull-ups/Ring Rows 4 Broad Jumps 20 Second Bike/Ski/ Row 2 Inchworms 2 Strict […]
Friday
CrossFit Inventive – CrossFit Warm-up Frog Stretch 2 mins couch stretch 60 sec ———- Activation: 2 sets: 150/100m Row/Ski 5 wall squats 3 inchworm 1 push-up 10 Banded glute bridges 10 Green Banded SLDL ———- STRENGTH: Front Squat (On the 2:00 x 7 Sets) Set 1 (On the 0:00): 3 Reps @ 80% Set 2 […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 10 Leg Swings Forward/Lateral 5 Inchworm 1 push up 30 sec spiderman lunge hold E/S 30 sec Calf stretch E/S 40 calf Pumps WARMUP SET 300 Meter Run 200 Meter Run 100 Meter Run 30 Seconds Rest Between Metcon (No Measure) Run Conditioning On the 0: 600 Meter Run […]
Thursday
CrossFit Inventive – CrossFit Warm-up 1 x carp park run 2 laps high knee running 2 laps butt kicks 2 laps lateral skips 1 lap Inchwom 1 push-up 1 lap spiderman lunge —— 30 green banded SLDL 30 Banded Glute Bridges —— Metcon (Time) Partner WOD 12 Rounds: 20/15 Calorie Row 10 Double KB Deadlifts […]
Wednesday
CrossFit Inventive – CrossFit Warm-up MOBILITY Laying Front Rack Stretch: 1 Minute Banded Shoulder Distraction: 1 Minute Each Side Warrior Squat: 1 Minute (5 sec hold on rotations) ACTIVATION 3 Sets 10 Calorie Row 30 Second Wall Sit 10 Single Arm Dumbbell Strict Press (5 Each Side) 10 Dumbbell Goblet Squats —————– “Bergeron Beep Test” […]