Oly Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up MOBILITY Laying Front Rack Stretch: 1 Minute Wrist stretch 30 sec front/back Banded Shoulder Distraction: 1 Minute Each Side Warrior Squat x 6 rotations ———— Barbell Body Prima: 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats ———– […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Couch stretch 60 sec E/S Banded Lat 60 sec E/S PVC: Pass throughs x 10 Pass arounds x 10 OHS x 10 ——— 2 sets Row/Ski 30 sec 30 sec HS-HOLD Metcon (2 Rounds for reps) Gymnastic Skill Ascending Ladder for 5 Minutes: 2 Strict Handstand Push-ups 2 Calorie Row […]
Bullet Proof
CrossFit Inventive – Bullet Proof Warm-up 30 red banded face pulls 20 red banded Tricep ext 10 red banded Press each side 20 red banded bent over rows 10 Strict Push ups Then: With Light weight: 5 Double Dumbbell Sumo Deadlifts 10m Double Dumbbell Overhead Carry 5 Double Dumbbell Prone Rows Bench Press (12 mins […]
Monday
CrossFit Inventive – CrossFit Warm-up Frog stretch 60 sec Laying quad stretch 30 sec E/S Twisted Cross 30 sec E/S Puppy Dog Pose ———— Activation: 5 Scap-pulls 5 Kipping swings 5 Wall Facing Squats 5 Scap-pulls 5 K2E ———– Strength: Back Squat (5rm % Squats) Set 1 (On the 0:00): 9 Reps @ 77.5% Set […]
Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Couch stretch 60 sec each side lower back hpflexor 60 sec each side 60 sec bike each with partner in 2 x 30 sec lots 60 sec row each in 30 sec lots Metcon (No Measure) 5 rounds each with Partner: 1000/800m Bike-erg Go one for one. Reset Machines […]
HANDSTANDS FOR HANN
CrossFit Inventive – CrossFit Warm-up Glute stretch 30sec E/S Spiderman lunge hold 30sec E/S Twisted Cross 30sec E/S Puppy dog pose 60sec Activation: With a red band 10 pass throughs 10 pull aparts 10 OHS 10 banded press E/S 10 OH banded ALT lunge Metcon (Time) “HANN” 100ft Handstand Walk 100 ft DB Lunge 2x […]
FRIDAY
CrossFit Inventive – CrossFit Warm-up Frog Stretch 2 mins Green Banded Shoulder Mobility ——– Activation: 2 sets 10 PVC Pass Throughs 10 Pausing PVC OHS (2 sec in bottom) 10 Sotts Press 10/7 Cal Row —— Warm-up to todays Heaviest Snatch weight that you will use in the WOD, then scale it back to the […]
Thursday
CrossFit Inventive – CrossFit Warm-up Frog Stertch 60 sec Couch stretch 60 sec Calf stretch 30 sec E/S 40 Calf pumps —————– Avtivation: 1 set: 10 Shuttle runs (mod pace) 7 cal Bike 10 Wall facing Squats Front Squat (7 Sets of 1 x (5 -Pause Front Squat) On E90 sec) Set 1: 50% Set […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Metcon (No Measure) With Partner Perform minute for minute on Damper efforts: (3 sets) Bike,Row,Ski Min: 0 & 1 (D4) Min: 2 & 3(D7) Min: 4 & 5 (D2) Mins: 6 & 7(D10) Mins: 8 & 9 (D5) Rest 2 mins @
Hump Day
CrossFit Inventive – CrossFit Warm-up Partner Straddle Stretch 60 sec each Butterfly Stretch 60 sec Calf Stretch 30 sec each side 40 calf pumps ———— Activation: 1 min row 60 Single-Unders 1 min Bike Then 2 sets: 15 Banded SLDL 30 Sec Plank Hold ————– Metcon (Time) Partner WOD For Time: 3000/2400m Row 200 Double-unders […]