Thursday
CrossFit Inventive – CrossFit Warm-up 3 x 30 sec on/15 off Box Hamstring stretch 30 sec puppy dog pose 30 sec twisted cross E/S 20 scorpions F/B 30 sec lower back/hipflexor each side ————- 30 green banded SLDL 4 laps banded crab walks ———— Deadlift (10 reps TNG On every 2 mins x 4 sets) […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Couch stretch 60 sec E/S Glute stretch 30 sec E/S Calf stretch 30 sec E/S 40 calf pumps 10 leg swings forward lateral 2 laps high knee running 2 laps butt kicks 4 laps lateral side skips 1 lap inchworm No push up 200m moderate run —————– Metcon (No […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Assault Bike/Bike erg/Ski erg x 60 seconds Supinated Grip Static Hang x 30 seconds Rest 30 sec Pronated Grip Static Hang x 30 seconds Bear Crawl x 1 lap forward + 1 lap backward Plank Shoulder Taps x 30 seconds Scapular Pull-Ups x 10 reps Wall Climbs x 2 reps […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up 60 sec couch stretch 60 sec frog stretch 30 sec spiderman lunge hold E/S 30 sec Lower back/hipflexor E/S 30 sec wrist stretch E/S Green banded Shoulder mobility Barbell: 3 x clean pulls 3 x clean high pulls 3 x power cleans 3 x strict press 1 spilt jerk […]
Tuesday
CrossFit Inventive – CrossFit Warm-up 60 sec Couch stretch E/S Green banded shoulder mobility Red banded: Pull-aparts x 20 Pass throughs x 10 OHS x 10 30 sec wrist/forearm stretch ————– 3 Rounds: 5 Dumbbell strict press E/S 5 Dumbbell Hang power snatch E/S 5 scap pulls 5 kipping knee raises —————- Barbell: 5 strict […]
Bullet Proof
CrossFit Inventive – Bullet Proof Warm-up 30 red banded nose bridges 20 tricep ext 20 lat pull-dpwns 20 alt shoulder taps 20 russian KBS 5 single leg SLDL E/S 10 side plank reach throughs E/S ————– Metcon (No Measure) 3 Large sets: 10 Dumbbell bench press @AHAP 8 single leg Bulgarian split lunges E/S 10 […]
Monday
CrossFit Inventive – CrossFit Warm-up Frog stretch 90 sec Spiderman lunge hold 30 sec E/S Glute stretch 30 sec E/S 30 sec forearm/wrist stretch 45 sec E/S green banded ankle Mobility ——————- 3 rounds: 100m run 5 wall squats 5 Strict Hanging knee raises ——— Strength: 1 Squat clean 2 Front squats 1 Squat clean […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 300m run 10 leg swings F/L 5 inchworm 1 push-up 30 sec calf stretch E/S 30 calf pumps 30 Hollow rocks 300m run ———- Metcon (No Measure) On every 5 minutes: x 5 sets 25 min (running clock) 200m Run 20 Weighted box step over @20inch 20 Abmat sit-ups […]
Partner WOD
CrossFit Inventive – CrossFit Warm-up Couch stretch 60 sec E/S Glute stretch 30 sec each side Lower back hipflexor 30 E/S Puppy dog pose 30 sec Twisted cross 30 sec each side Calf stretch 30 each side ————— Barbell warm-up: 5 Deadlifts each 5 Hang power clean each 5 push jerk each Establish weight and […]
Friday
CrossFit Inventive – CrossFit Warm-up Couch stretch 60 sec E/S Glute stretch 30 sec each side Lower back hipflexor 30 E/S Puppy dog pose 30 sec Twisted cross 30 sec each side Calf stretch 30 each side 40 calf pumps ————– 3 ROUNDS: 100M RUN 5 SINGLE ARM DB THRUSTERS E/S 5 RING ROWS 3 […]