Oly Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Twisted Cross 30 each side Front rack stretch 30 each side Puppy Dog Pose 30 each side Wrist 30 sec Front /Back Glute 30 each side Spiderman Lunge hold 30 each side —————- Barbell: 10 wrist rotations 5 Front squats 5 Good Mornings ——- 3 Clean Pull 3 Hang […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Green Banded Shoulder Mobility Couch Stretch 60 sec each Side Wrist/Forearm stretch 30 each side Calf Stretch 30 sec each Side 30 calf Pumps ————– 2 Sets: 20 Sec Alt Shoulder Taps 20 rest 20 Sec HS-Hold/WallWalk Hold 20 rest 20 Sec Dubz/Single Skips 20 rest ————– Handstand Push-ups (On […]
Bullet Proof
CrossFit Inventive – Bullet Proof Warm-up red band: 10 internal/external rotations each side 20 pull aparts 10 pass throughs 10 Strict push-ups 10 Stationary lunges each leg —————- Bench Press (10 Mins to build to a heavy 5 reps) Lets all have a play with a 5rm Masters HQ Style Metcon (No Measure) 3 Sets […]
Monday
CrossFit Inventive – CrossFit Warm-up Frog Stretch 90 sec Couch stretch 60 sec Front Rack stretch 30 sec Puppy dog pose 30 sec Twisted Cross 30 sec Each side —————— Activation 2 rounds: 10 Glute bridges 10 Air squats 5 Kipping Knee raises ————- Back Squat (The percentages here are based of your 5RM ) […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2 rounds each with partner: 7 cal easy 7 cal moderate 7 cal fast P1 complete 1 full round, then P2 complete a full round & repeat. Metcon (No Measure) ROW: 3 x 40/27 Calories 1:1 With Partner 3 x 30/21 1:1 With Partner 3 x 18/15 1:1 With […]
Partner WOD
CrossFit Inventive – CrossFit Warm-up 60 sec Couch stretch Each Side 60 sec Banded Lat stretch each side 30 Green banded SLDL 10 Scap Pulls 10 Scap Push-ups 20 scorpions front & back 30 sec Glute stretch 30 sec wrist forearm 30 Banded Glute bridges 30 Psoas March Steps —————— barbell: 3 power clean 3 […]
CrossFit
CrossFit Inventive – CrossFit Warm-up Couch stretch 60 sec Each side Glute stretch 60 sec Each side Lower back/hipflexor 60 sec Each side Puppy Dog Pose 60 sec ———– Activation: 2 rounds: 20 Red banded pull aparts 5 Red banded Press each arm 5 KB Goblet squats 5 KB Single Leg SLDL ————- Front Squat […]
Thursday
CrossFit Inventive – CrossFit Warm-up 20 scorpions 30 sec Glute stretch stretch E/S 30 sec puppy dog pose 30 sec twisted cross E/S 10 Glute Bridges 3 inchworm 2 push-ups ——- 3 rounds: 30 sec Plate twist 15 rest 30 sec Superman hold 15 rest 30 sec Lateral Medball Climbs 60 rest ——- Metcon (Distance) […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up (No Measure) 2 sets 20 green banded SLDL 10 Banded Glute bridges 20 Alt shoulder Taps 2 Laying to standing rope climbs Metcon (No Measure) 10 Rounds: 14 Dumbbell Power Snatch 1 Rope Climb 14/10 cal Ski Scale rope climb: 2 laying to standing climbs = 1 rope climb
CrossFit
CrossFit Inventive – CrossFit Warm-up Couch stretch 60 sec E/S Puppy dog pose 30 sec Twisted Cross 30 sec E/S laying Front rack Pose 30 sec Wrist Stretch 30 sec front/back ————– Activation: 60 sec slow row/bike/ski 10 alt box step-ups 20 inch 10 Plyo spiderman lunges 10 Air Squats Then: 40 sec faster row/ski/bike […]