Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up T-Spine Stretch 2 x 30 sec 15 rest Twisted Cross 30 sec E/S Glute Stretch 3 sec E/S 30 Sec Lower Back/Hipflexor E/S 4 Laps banded Crab Walks 30 Geen banded SLDL ———– Barbell: 3 x Snatch Pull 3 x Power Snatch 3 x OHS 3 x Squat Snatch […]
TUESDAY
CrossFit Inventive – CrossFit Warm-up GREEN BANDED SHOULDER MOBILITY Glute stretch 30 Each side Wrist stretch 30 sec Handstand Stretch 2 x 5 Head Push throughs ——— Activation: 2 Sets: 5 Lateral Box Step-ups E/S 10 Cal Row/ski/bike 20 single unders 3 Inchworms 1 push-up 20 Calf Pumps ——– Handstand Push-ups (50 Strict For Time) […]
Bullet Proof
CrossFit Inventive – Bullet Proof Warm-up 4 laps Banded Crab walks 2 laps single leg SLDL walk 30 Banded Pull aparts 10 Press E/S 10 HRPU 10 Hollow Rocks ————– Metcon (No Measure) 3 Sets: 16 Dumbbell Front Rack Step back Lunges (Foot Elevated) 30 Sec Plate Hollow Hold 2 mins rest Metcon (No Measure) […]
Monday
CrossFit Inventive – CrossFit Warm-up Frog stretch 2 mins couch stretch 60 E/S 30 Green banded SLDL 4 Laps Banded Crab walks PVC Pipe: 10 pass throughs 10 pass arounds each way 10 OHS ———— Back Squat (On Every 2 mins: Start @70% of Our Recent 5RM) On the 0: 9 reps @70% On the […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 100m run 1 lap inchworm 1 push-up 1 lap spiderman lunge 30 sec calf stretch E/S 30 calf pumps 20 scorpions F/B 30 sec Lowerback/hipflexor E/S ——————– Metcon (No Measure) For Time: 10,9,8,7,6,5,4,3,2,1 Burpee Box Jump Over 24/20 100m Run between sets – rest 5 mins – 2 sets
Partner WOD
CrossFit Inventive – CrossFit Metcon (AMRAP – Rounds and Reps) “Holleyman” Partner WOD Go Round for Round with Partner 30 Min AMRAP: 5 Wall-Ball Shots 3 HSPU 1 Power Clean @102.5/70kg Scale options: Reduce weight as needed. 3 x Double Dumbbell Push Press for HSPU
Friday
CrossFit Inventive – CrossFit Warm-up 2 x 30 sec T-spine stretch on Wallball 15 sec rest 30 sec twisted cross E/S 30 sec puppy dog pose 30 sec pike stretch 30 sec pigeon E/S 30 sec Lower back/hipflexor E/S ————— Activation: 3 sets: 30 single unders 10 PVC pipe Overhead squats 5 V-ups or V-sits […]
Thursday
CrossFit Inventive – CrossFit Warm-up Puppy Dog pose 30 sec Twisted Cross 30 sec E/S Pike 30 sec ——- Pigeon Pose 30 E/S Spiderman Lunge 30 E/S Lower back/hipflexor 30 E/S —— 4 laps banded crab walks + 20 banded glute bridges 2 x 5 Single legged SLDL with KB + 20 KBS —— Metcon […]
Pur Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 3 rounds: 50m run 3 inchworm 1 push-up 20 sec plank hold 10 Banded Glute bridges ———– Metcon (No Measure) 10 RFT: 100m Run 10 Push-ups 100m Run 10 Burpees 30 seconds rest
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Green banded Shoulder Mobility 60 sec ankle mobility E/S 60 sec Frog stretch 60 sec couch stretch E/S ————- Barbell: 3 Push Press 3 Jerk Drive 3 Push Jerk 3 Spilt jerk rest 3 Front squats 3 Power clean 3 Squat clean 3 Clusters ———— 1 Jerk Drive + […]