CrossFit
CrossFit Inventive – CrossFit Warm-up Post Leg day: 60 sec Couch stretch E/S 60 sec Glute stretch E/S 30 Sec Calf stretch E/S Green Banded Mobility Activation: 3 Rounds: 10 Cal Machine 10 Ring Rows 3 Rounds: Single Arm Dumbbell Farmers Carry x 4 laps each side 30 sec Superman Hold 3 Rounds: 20 Air […]
Bullet Proof
CrossFit Inventive – Bullet Proof Warm-up 30 RED BANDED FACE PULLS 30 SEC PLANK 20 GREEN BANDED SLDL 20 SINGLE LEG GLUTE BRIDGES (10 Each Leg) 30 SEC HOLLOW HOLD —————- Dumbbell Flat Bench Press (REPS: 30-20-10-20-30 ) FIND A WEIGHT FOR EACH SET THAT CAN BE DONE UNBROKEN. REST AS NEEDED BETWEEN SETS OR […]
CrossFit
CrossFit Inventive – CrossFit Warm-up Frog Stretch 2 mins Couch Stretch 60 sec Wrist stretches 60 sec 30 sec Calf E/S + 30 slow calf pumps ———— Activation 20 singles + 20 Double-unders 5 KB-Goblet Squats @16/12kg 5 KB-Single leg SLDL E/S (Do 40 single skips if you cannot mange Dubz or have 20 attempts […]
Conditioning
CrossFit Inventive – Pure Conditioning Metcon (Time) Teams of 2 3 rounds each: 35/24 cal Row/Ski (1:1) into: 3 rounds each: 25/18 cal Row/Ski (1:1) into: 3 rounds each: 15/12 cal Row/Ski (1:1)
Saturday Teams Of 3 WOD
CrossFit Inventive – CrossFit Warm-up In your teams of 3 cycle through in order, 2 rounds each of: 150m Row 10 Red banded Pull-aparts 10 red banded Pass- throughs 10 Kipping Knee raise 3 inchworm 1 push-up 10 slow calf pumps ——— Barbell: Each team member cycle through unbroken: 10 slow wrist rotations each 3 […]
Paleo Friendly
Meats Be adventurous with the various cuts and preparations of meat (even organ meat!) to identify your favorites, and remember: happy animals make happy meat! Opt for grass‐fed and wild meats whenever possible, and avoid processed meats. Seafood As land animals, sea animals serve as a healthy source of protein as well as a variety […]
CrossFit
CrossFit Inventive – CrossFit Warm-up Frog stretch 2 mins 30 sec glute E/S 30 sec Calf E/S 30 calf pumps: Activation: 2 rounds: 20 single skips 5 scap pulls 5 kipping swings 1 wall walk ———- Box Front Squats (On the Minute x 7 (2 Box Front Squats) Sets 1-2 @50% Sets 3-4 @55% Sets […]
Thursday
CrossFit Inventive – CrossFit Warm-up 30 Red banded face pulls 30 Red Banded Lat Pull-downs 30 Sec Plank Hold Puppy Dog pose 30 sec 20 Scorpions Front only 30 sec Glute E/S 30 sec Samson stretch E/S ————– Accessory Warm-up: 4 x 8 Banded Russian KBS Use a moderate weight KB and use only red,black […]
Pure Conditionig
CrossFit Inventive – Pure Conditioning Warm-up 60 sec Couch stretch E/S 30 sec calf stretch E/S 4 laps banded Crab walks 30 Green Banded SLDL 2 rounds: 10 Russian KBS 5 KB-Strict Press E/S 10 V-sits ———— Metcon (No Measure) Partner WOD 36 minute running clock 0:00-5:00 amrap 5: 10/7 Cal ski 10 Alt DB […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Couch stretch 60 sec E/S Frog Stretch 90 sec Laying Front Rack Stretch 60 sec Twisted Cross 30 sec each side Wrist 30 sec front/back 30 sec Calf stretch E/S 30 Slow Calf Pumps 1 x Carpark run 10 Scap Pulls 10 Kipping swings ————- Barbell: Macho Man: 3 Power […]