Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2 minutes on Machine 20 scorpions Font/Back 30 Sec Lower back/Hipflexor e/s 30 Sec Spiderman Lunge Hold e/s —– 20 Banded SLDL 20 Banded Glute Bridges 10 Frog Hops 10 Alt Shoulder Taps —- Midline: Running Clock 20 sec Hollow Hold 20 Sec Superman Hold 20 sec Plank Hold […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Frog Stretch 2 mins Couch Stretch 2 Mins Ankle MOB 30 sec e/s Foam Roller T-Spine Stretch On Upright 3 x 30 sec PVC: pass throughs x 10 pass arounds x 10 e/w OHS x 10 Snatch balance x 10 Barbell: 2 Hang Snatch Pulls 2 Hang Snatch High […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Foam Roller Lats 1 Min each side — Puppy Dog Pose Hands on roller 1 minute Front Rack stretch 30 sec Wrist Stretch Front Only 30 sec —— Glute Stretch 30 sec e/s 30 Sec Squat Hold (Knees out) Calf Stretch 20 e/s 30 Calf Pumps ——— Barbell: 10 Wrist […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility Glute stretch 1 min e/s Lower Back/Hipflexor 30 e/s Wrist stretch 30 sec F/B Calf Stretch 20 sec e/s 30 calf pumps ———– 5 Inchworm 1 Push-up 1 Wallwalk 5 Frog hops 30 sec HS-Hold/wall-walk hold 5 Burpee Box Jump over 24/20 Metcon (Time) Handstand Push-up Conditioning […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 30 sec Lower Back/Hipflexor e/s 30 sec Samson Stretch with Tricep Stretch e/s 30 sec Twisted Cross e/s 30 Sec Puppy Dog Pose —– 1 minute Machine 20 scorpions F/B 5 Inchworm 1 push ups 45 sec Machine 20 Alt shoulder Taps 10 Air Squats 30 Sec Machine 20 […]
Monday
CrossFit Inventive – CrossFit Warm-up Carpark run Front Rack Stretch 30 sec Twisted Cross 30 e/s Wrist Front/Back 30 sec Frog Stretch 1 min Glute Stretch 30 sec Samson Stretch 30 sec e/s Activation 10 Leg swings Forward/lateral 2 Laps Halo Crab Walks 2 laps bear crawl 10 Wall squats 5 scap pulls 5 kipping […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2 minute machine 30 sec Glute Stretch e/s 30 sec spiderman lunge e/s 30 sec Puppy Dog pose front/side/side 20 sec Calf stretch ———– Activation 20 Halo Glute Bridges 100m farmers DB farmers carry (Mod weight) 6 Box step overs (no weight) 60 sec machine 6 Box step overs […]
Saturday
CrossFit Inventive – CrossFit Warm-up 2 rounds of each: P1. 30 sec machine P2. Plank Hold (swap) Individual: 5 inchworm 1 push-up 20 sec Calf stretch 30 Calf Pumps 30 sec Twisted Cross 30 sec Lower Back/Hipflexor ———- 10 Scap Pulls 10 Kipping Knee raises 5 Toes 2 bar/scale as needed. ———- Go over 4 […]
Friday
CrossFit Inventive – CrossFit Warm-up MOBILITY Upper Body 1. Twisted Cross – 0:30/side 2. Puppy Dog Pose – 0:30 sec 3. Green Banded Triceps Stretch – 0:30/side 4. Green banded Lat Stretch 0:30/side Lower Body 1. Forward Fold – 1:00 2. Calf Stretch on Post – 0:30/side 3. Standing Quad Stretch – 0:30/side ACTIVATION Barbell: […]
Thursday
CrossFit Inventive – CrossFit Warm-up Twisted Cross 30 e/s Puppy Dog Pose 30 e/s Lower back/hipflexor 30 e/s Glute Stretch 30 e/s Standing Quad Stretch 30 e/s Calf Stretch on Upright 30 e/s ——- Activation 10 Leg swings F/L 5 inchworm 1 push-up 30 Sec Static Squat Hold (knees out) 30 Calf Pumps 10 HRPU […]