Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Frog Stretch 90 sec wrist stretch 30 sec Front/Back 30 sec table Top stretch 30 sec Puppy dog pose 30 sec Lower Back/Hipflexor ——— Activation: 10 PVC Pass Throughs 10 PVC OHS 10 PVC Snatch Balance 10 PVC Sotts Press ——– 1 Hang snatch pull + 1 Hang snatch […]
Tuesday
CrossFit Inventive – CrossFit Warm-up COUCH STRETCH 60 E/S GREEN BANDED SHOULDER MOBILITY —- ACTIVATION: 20 GREEN BANDED SLDL 4 LAPS BANDED CRAB WALKS INTO 2 ROUNDS: 100M RUN 10 SLOW CALF PUMPS 20 DUBZ 20 ALT SHOULDER TAPS 20 SEC HS-HOLD OR WALL WALK HOLD —— Handstand Push-ups (On Every 90 Sec x 5 […]
Bullet Proof
CrossFit Inventive – Bullet Proof Warm-up Green Banded Tricep stretch 60 each side Green banded Pec stretch 60 each side ————— 1 round 40 Alt Shoulder taps 5 side plank reach throughs each side 10 Hollow rocks 20 sec super man hold 5 inchworm 1 push-up ————— Bench Press Build to a heavy set of […]
Monday
CrossFit Inventive – CrossFit Warm-up Back Squat Set #1 (On the 0:00) – 9 Reps @ 77.5% Set #2 (On the 2:00)- 7 Reps @ 5kg increase Set #3 (On the 4:00) – 5 Reps @ 5kg Set #4 (On the 6:00) – 3 Reps @ 5kg Set #5 (On the 8:00) – 1 Rep […]
Teams Of 3 WOD
CrossFit Inventive – CrossFit Warm-up Stretch: 60 sec Couch E/S 30 sec lower back/hipflexor E/S 30 sec Glute E/S Activation: In your teams cycle through in order 2 rounds: 10 cal row 3 inchworm 1 push-up 10 None banded Glute bridges 10 Banded SLDL 20 Sec Plank Hold ————- WOD Set up. Metcon (AMRAP – […]
Friday
CrossFit Inventive – CrossFit Warm-up Frog Stretch 90 sec Couch Stretch 60 E/S 20 scorpions front 30 sec Lower back/hipflexor E/S 30 sec Wrist forearm stretch front/back Acitvation: 30 Red banded Pull aparts 10 Pass throughs 10 OHS 10 Scap Pulls 10 Kipping swings 60 Sec static squat hold ( chest high, flat back, pressing […]
Thursday
CrossFit Inventive – CrossFit Warm-up Upper Body: 1. Puppy Dog Pose 30 sec 2. Twisted Cross 30 E/S 3. Table Top 30 seconds ————- Lower Body: 1. Couch stretch 60 E/S 2. Glute 30 sec E/S 3. Spiderman lunge Hold 30 E/S ———— Activation: 2 Rounds: 15 Russian KBS 10 KB-SLDL (Hold with both hands) […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 20 scorpions front back 30 sec lower back/hipflexor E/S 20 Banded Glute bridges 20 Gren banded SLDL 5 Scap Pulls 5 Strict Push-ups 10 cals on Bike 10 Cals on Ski ———– Metcon (No Measure) 8 Rounds of 8 Exercises 20 Seconds On 10 seconds Off 1 minute rest […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Green banded Shoulder Mobility Red banded Pull apats x 20 Pass throughs x 10 OHS x 10 ——- 1 lap spiderman lunge with rotation 1 lap inchworm 30 sec calf stretch + 30 calf pumps —— Barbell 3 reps of each movement Then 1 round of the complex: Establish starting […]
Oly Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Frog Stretch 60 sec E/S Glute stretch 30 sec E/S Spiderman Lunge Hold 30 sec E/S Lower Back Hipflexor 30 sec E/S Twisted Cross 30 sec E/S Puppy Dog pose 30 sec Wrist forearm 30 sec E/S ——————— Barbell: Front Squat x 3 reps Clean pull x 3 Hang […]