Wednesday
CrossFit Inventive – CrossFit Warm-up 90 sec frog stretch 30 sec Quad stretch (knee on abmat holding foot) 30 sec spiderman lunge hold E/S 20 scorpions Front/Back 30 sec lower back hipflexor E/S —————— Activation 20 re banded pull aparts 10 pass throughs 10 press E/S 60 sec Row/Ski ————— Barbell: Pausing push press x […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Couch stretch 60 E/S Glute Stretch 30 each side Spiderman lunge 30 E/S 30 Sec wrist/forearm Front/Back 30 sec Puppy dog pose —————– Barbell: 5 Good Mornings 10 wrist rotations 5 High Hang muscle cleans 5 Front squats 5 Power clean 5 hang power clean ———— 3 Pause HPC […]
Tuesday
CrossFit Inventive – CrossFit Warm-up 60 sec Frog stretch 60 sec couch stretch each side 30 sec twisted cross each side wrist stretch 30 sec 60 sec banded ankle mobility each side —————– 10 scap pulls 20 banded pull aparts 10 Hollow rocks 20 pass throughs 10 Kipping swings 20 sec HS Hold ————— Back […]
Bullet Proof
CrossFit Inventive – Bullet Proof Warm-up 15 sec plank 15 sec aside plank E/S 15 Rest 30 Alt shoulder taps 15 Scap depressions in push-up position Rest 15 sec 10 HRPU slown down up fast 10 alt mountain climbers ———— Metcon (No Measure) 3 Sets: 10 Slow Ring Mountain Climbers 30 Sec Ring Plank Hold […]
CrossFit
CrossFit Inventive – CrossFit Warm-up “We are what we repeatedly do. Excellence then, is not an act, but a habit” -Aristotle- Green banded shoulder mobility Glute stretch 30 E/S 30 sec spiderman lunge E/S ————– Activation: 15 wall squats 200m row/ski/400m bike 20 x Overhead plate rotations (10 each direction) 3 Power Clean + 1 […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Metcon (Time) Teams of 3 75/50 cal Row 75 Alt DB Snatch @1×22.5/15kg 75 Wallball @9/6kg 75/50 Cal Row 60 Alt DB Snatch 60 Wallball 75/50 Cal Row 45 Alt DB Snatch 45 Wallball 75/50 Cal Row 30 Alt Db Snatch 30 Wallball 75/50 Cal Row
PARTNER WOD
CrossFit Inventive – CrossFit Warm-up POST FRIDAY STRETCH: 2 X 30 SEC MED BALL T-SPINE STRETCH 15 REST 30 SEC LOWERBACK/HIPFLEXOR E/S 30 SEC TWISTED CROSS E/S 30 SEC PUPPY DOG POSE ——————- ACTIVATION: P1: 30 BANDED GLUTE BRIDGES P2: 60 SEC ROW (SWAP) P1: 40 ALT SHOULDER TAPS P2: 30 SEC PLANK (SWAP) P1: […]
Friday
CrossFit Inventive – CrossFit Warm-up Comp Train Mindset: “I’ll either find a way, or I’ll make one” -Hannibal 2 min Frog stretch 2 Rounds: 5 Kipping Knee raises 5 inchworms 10 Alt spiderman lunge reach outs 15 Glute bridges 20 sec Plank hold Barbell: 5 Good mornings 10 elbow rotations 5 strict press 5 Front […]
Thursday
CrossFit Inventive – CrossFit Warm-up (No Measure) 2 laps banded crab walks + 20 Banded Glute bridges 30 Green banded SLDL 30 sec puppy dog pose 30 sec twisted cross E/S 40 Alternating shoulder taps in Push-up position 60 second plank hold Rest 30 sec 30 sec side plank each side Unbroken. Rest 30 sec […]
Conditioning
CrossFit Inventive – Pure Conditioning Metcon (No Measure) With a partner complete: 6 x 500/400m Row efforts each Starts each round with 10 Deadball over shoulder @AHAP *Reset rower each set.