Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up 2 x 30 sec Medball T-Spine Stretch (15 rest) 30 sec Spiderman lunge with rotation E/S 30 Sec Glute stretch E/S 30 sec Lower back/Hipflexor E/S 60 sec Squat Hold ———— Activation: 10 Pass throughs 10 pass arounds E/W 10 OHS 10 Snatch Balance 10 Split Snatch Balance ———— […]
Tuesday
CrossFit Inventive – CrossFit Warm-up 60 sec Couch stretch Green banded Shoulder Mobility 30 sec spiderman Lunge hold each side 30 sec Lower back/hipflexor each side ————- 1 set: 5 inchworms 30 sec Hollow Hold 10 Kipping swings 30 sec Superman Hold 10 Scap Pulls ————- Go Over Below Complex with empty Barbell. Clean & […]
Bullet Proof
CrossFit Inventive – Bullet Proof Warm-up 30 red banded pull apart 2 laps readf bande overhead walking lunges 1 lap inchworm 20 banded glute bridhes ———— Bench Press (Build to a Heavy 4 reps in 12 minutes) Metcon (No Measure) Body Armor 1 Round, Not For Time: 15 Barbell Hip Thrusts 15m Single Dumbbell Overhead […]
Monday
CrossFit Inventive – CrossFit Warm-up Couch stretch 60 sec each side Glute stretch 60 sec each side Banded Shoulder/Lat Distraction 60 sec each side Banded Ankle Mobilirty 60 sec each side ———- Activation: 2 sets: 10 cal Bike 10 Banded Glute bridges 10 Air squats ——— STRENGTH: Back Squat (Tempo EMOM x 10 Mins 1 […]
Conditioning
CrossFit Inventive – Pure Conditioning Metcon (No Measure) For time with Partner: 50-40-30-20-10 Cal Ski Hand release Push-up Cal Bike KB-SDHP @24/16kg
Partner WOD
CrossFit Inventive – CrossFit Warm-up Couch stretch 60 E/S 20 scorpions F/B 30 sec Lower Back Hipflexor 30 Glute Stretch each side 30 sec Calf stretch 60 sec Puppy dog pose 30 sec wrist stretch —– Activation: 10 Scap Pulls 10 Kipping swings 10 Strict Push-ups Barbell: Clusters — Bear complex — Metcon (Time) Partner […]
FRIDAY
CrossFit Inventive – CrossFit Warm-up Frog Stretch 60 sec 30 sec Calf stretch E/S Couch stretch 60 sec E/S Green Banded Ankle Mobility 60 sec E/S ——– Activation: 2 sets: 100m run (4th drain) 10 Alt spiderman lunge jumps 5 HRPU 20 sec Hanging Hollow Hold ——– Front Squat On the 1:30 x 7 Sets […]
Thursday
CrossFit Inventive – CrossFit Warm-up 60 sec Couch stretch E/S 30 sec Lowerback/Hip flexor each side 30 sec Puppy dog Pose 30 sec Twisted Cross Each side ————- Activation: 3 x 20m each arm Overhead Walking Dumbbell Carry Try to increase weight each round. Metcon (Time) Teams of 3 For Time (30 Minute Cap 75/50 […]
Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 3 Sets: 10 Ring Rows 10 Single Leg Glute Bridges each leg Into: 3 Sets: 10 Barbell Bent Over Rows 30 Sec Prisoner Superman Hold Metcon (No Measure) With a Partner Work Through: AMRAP 5: (1:1) 10/7 CAL SKI 10 DOUBLE KB-DEADLIFTS @2X24/16KG REST 60 SEC AMRAP 5: (1:1) […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Green Banded Shoulder Mobility 20 Scorpions Front/Back 30 sec Lower back/Hipflexor each side 30 sec glute stretch each side 30 Sec Calf Stretch each side 30 Calf pumps ————— 20 Green Banded SLDL 4 laps Banded Crab Walls ————— Beast Builder On the 1:30 x 6 Sets: Set 1: 11 […]