Wednesday
CrossFit Inventive – CrossFit Warm-up 20 red banded pull aparts 10 pass throughs 10 Press each side 30 sec wrist forearm stretch 30 sec twisted cross stretch each side 10 HRPU down slow/up fast 30 second standing hamstring stretch 15 scap pulls 30 sec Handstand hold ——————— Strength: Push Press (4 sets 6 reps (90 […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Warm-up 2 x 30 sec on/15 sec off : Med bal T spine stretch 90 sec Frog stretch 30 sec Lower back/hipflexor E/S – PVC Pass throughs x 10 PVC pas arounds x 10 E/W Over head squats x 5 Snatch Balance x 5 ——— Power Snatch (On every […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Green banded Mobility Couch stretch 60 sec each side Glute stretch 30 each side 30 sec wrist stretch E/S 30 sec calf stretch E/S + 30 calf pumps Activation: 10 Red Banded Pass throughs 20 single unders 20 red banded pull aparts 20 Double unders/ scale to singles 10 HRPU […]
Bullet Proof
CrossFit Inventive – Bullet Proof Warm-up 12 MIN EMOM: Min 1- 10 Banded PVC Pipe Hollow pulls Min 2- 30 sec super man hold Min 3- 10 Strict Push-ups + 2 shoulder taps Dumbbell Flat Bench Press (4 sets 15 reps) Super Set with Bent Over Row Barbell Row (4 x 10) Metcon (Weight) Arnie […]
MONDAY DAY 1 2020
CrossFit Inventive – CrossFit Warm-up Activation: 3 rounds: 60 sec Row 30 sec PVC Pass throughs 20 sec side plank each side 10 PVC OHS Barbell warm-up: 5 Good Mornings 5 Back squats 5 Strict Press 5 Stiff legged Deadlifts 5 Front squats ———— Strength: Back Squat (Back Squat Waves:) SET 1: 4 @70% SET […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Metcon (Time) Partner WOD For Time: Cal: Ski-Row-Bike 100 80 60 40 20 (50 minute cap) Share workload as evenly as possible. E.G 100 cal ski, 100 cal row, 100 cal bike 80 cal ski, 80 cal row, 80 cal bike Etc, etc , etc
Team of 3 WOD
CrossFit Inventive – CrossFit Warm-up 30 sec twisted cross E/S 30 sec puppy dog pose 30 sec wrist/forearm front & Back 10 Tempo HRPU down slow/up fast —————– Team of 3: Cycle through 3 sets: P1: carpark run P2: 2 laps banded crab walk P3: 15 Green banded SLDL ———- Barbell: Each partner cycle through […]
Welcome To The Paleo Restart
What is Paleo Start? You’ve probably already heard of the Paleo diet. It’s become pretty popular, but if you haven’t, don’t worry! We’ll run you through the basics. Paleo comes from the idea that we should eat real, unprocessed food (like our Paleolithic ancestors!) while avoiding foods that are bad for us. When it’s done […]
Friday
CrossFit Inventive – CrossFit Warm-up 15 internal/external red banded rotations 30 red banded pull aparts 10 red banded pass throughs 10 Banded press each side 5 inchworm 1 push up 30 sec spiderman lunge with rotation 30 sec lower back/hipflexor —————— 15 Scap-pulls Accumulate 60 sec handstand hold. ————– Strict Ring Pull-ups (5 reps On […]
Thursday
CrossFit Inventive – CrossFit Warm-up Couch stretch 60 sec each side Spiderman lunge 30 sec E/S Calf stretch 30 sec E/S 30 slow calf pumps ————— 3 rounds: 20m Overhead DB walk (10m E/W) 20m walking lunges (body weight) ————- Barbell: 3 power cleans 3 Front squats 3 squat cleans 5 Push press 5 push […]