Wednesday
CrossFit Inventive – CrossFit Warm-up Red Banded: 20 Pull aparts 10 pass Throughs 10 Press each side 10 Scap pullss 10 Kipping swings 20 Green banded SLDL 20 banded Glute Bridges 40 calf pumps ————— Strength: Push Press (12 mins to Establish a 10RM ) It may be helpful to follow the following waqrm-up sets […]
CrossFit
CrossFit Inventive – CrossFit Warm-up 10 forward/lateral leg swings E/S 1 lap inchworm 1 push-up 1 lap spiderman lunge 2 laps high knees 2 laps Butt kicks 2 laps High knees 2 laps bear crawl ————– 50 calf pumps 30 sec calf stretch E/S 20 Banded Glute bridges 10 Single legged Glute bridges E/S (no […]
Bullet Proof
CrossFit Inventive – Bullet Proof Warm-up 20 scorpions front/back 30 sec lower back/hipflexor 5 inchworm no push-up 40 claf pumps ———— 3 sets: 5 strict knee raises 5 KBS Mod weight 5 Goblet squats 100m run (4th drain) Metcon (No Measure) Odd Object 4 Sets: 50m Double KB Front Rack Carry @2×24/16kg 10 Deadball to […]
Monday
CrossFit Inventive – CrossFit Warm-up 2 min Frog Stretch 60 sec Ankle mobility each side —– 3 rounds: 5 KB-Goblet Squats 5 Single leg KB- SLDL E/S 5 Scap pulls 5 Ring Rows Back Squat (5RM ) 5 Reps @50% 4 Reps @60% 3 reps @70% 1 Rep @75% 1 Rep @ 80% Then Build […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Metcon (No Measure) Partner WOD Round For Round: 1-2-3-4 minute Row for Max Metres each Then: 4-3-2-1 minutes Bike for Max Metres each
Partner WOD
CrossFit Inventive – CrossFit Warm-up Partner Warm-up 20 Scorpions Front/back 30 Sec Lower back/Hipflexor E/S 30 Sec Glute stretch E/S 10 HRPU 20 Alt Shoulder Taps —————— 40 Cal Row/Ski Rotate in lots of 10 cals Then: P1: 30 Green banded SLDL P2: 30 Banded Glute Bridges -Swap- ——————- Metcon (Time) 3 Sets: Go Round […]
Is that Paleo?
Ok, so by now you’re probably asking yourself the following question,” Which foods are Paleo friendly, and which foods should I be avoiding?” Good question, we believe Paleo is one of the healthiest ways to eat on the planet. It’s based around avoiding processed foods, gluten, grains, soy, dairy, and legumes, and eating real, unprocessed […]
Friday
CrossFit Inventive – CrossFit Warm-up Mobility: Frog 60 sec Couch 60 sec E/S Green banded Ankle 30 E/S ——– Activation: 2 rounds: 100m Run (4th drain) 10 Lateral Box Step-ups E/S 10 PVC Pass throughs 10 PVC Pipe OHS ——– Barbell: 10 wrist roations 5 Front squats 3 Power snatch 3 OHS 3 squat snatch […]
Thursday
CrossFit Inventive – CrossFit Warm-up FROG STRETCH X 2 MINS COUCH STRETCH X 60 SEC E/S TWISTED CROSS 30 SEC E/S 30 SEC LOWER BACK/HIPFLEXOR E/S ————— 30 GREEN BANDED SLDL 4 LAPS BANDED GLUTE BRIDGES + 10 BANDED GLUTE BRIDGES ————- MIDLINE: AIM TO DO THIS CONTINOUES 30 SEC HOLLOW HOLD 30 SEC SUPERMAN […]
Conditioning
CrossFit Inventive – Pure Conditioning Metcon (No Measure) Teams of 3 For Time: 150 Cal Bike 150 Deadball Burpee Box Overs 30 Inch Box 150 Cal Ski 15 Rope Climbs (5 Each) *No jump required over box, just climb.