Pure Conditioning
CrossFit Inventive – Pure Conditioning Metcon (Time) Teams of 2 2000m Ski 200 Air squats 200 HRPU 2000m Bike Erg/assault
Thursday
CrossFit Inventive – CrossFit Warm-up 3 x 30 sec on/15 off Box Hamstring stretch 60 sec couch stretch each side 20 scorpions F/B 30 sec lower back/hipflexor each side ————- 30 green banded SLDL 4 laps banded crab walks ———— 10 scap pulls 10 kipping swings 10 tempo push-ups (3 down/up fast) ———– Deadlift (8 […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Green Banded Shoulder mobility Couch Stretch x 60 seconds per leg Red banded Pull aparts x 30 10 pass throughs 10 OHS Plank Shoulder Taps x 20 reps ————– Barbell: Snatch pull x 3 Power snatch x 3 Hang power snatch x 3 OHS x 3 Squat snatch x […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Green Banded Shoulder Mobility Then: 3 rounds: 10/7 Cal Ski 3 inch worm 1 push up 10 Banded Glute bridges 20 Sec Handstand Hold or wall walk hold Ring Dips (8 min emom x 3-5 reps) Scale to stationary dips or 8 box dips. Use bands if needed. Record total […]
Tuesday
CrossFit Inventive – CrossFit Warm-up 60 sec couch stretch E/S 30 red banded pull aparts 10 pass throughs 10 OHS 10 Press Each Side 30 sec calf stretch E/S 30 calf pumps ———– 2 rounds: 100m run 25 Double unders 10 Air squats Strict Press (7 min EMOM x 4 reps) Keep tight throughout. No […]
Bullet Proof
CrossFit Inventive – Bullet Proof Warm-up On Every 90 sec x 2 sets: Station 1- 20-30 alt shoulder taps + 5 side plank reach throughs E/S Station 2- 10 banded Glute bridges + 30 sec superman hold Station 3- 5 single leg KB-SLDL + 8 KG Goblet squat Metcon (No Measure) 4 Sets: 15 Dumbbell […]
Monday
CrossFit Inventive – Pure Conditioning Warm-up Warm-up 3 sets: 10 Banded Glute bridges 8 Suitecase Deadlifts E/S 12 Double Dumbbell Front Rack Step-ups (6 E/S) 60 rest Metcon (Time) For Time: 45/40 Cal Bike/Row 500m run 2 min rest 35/30 Cal Bike/Row 400m Run 2 min rest 25/20 Cal Bike/Row 300m Run 2 min rest […]
8am Partner WOD
CrossFit Inventive – CrossFit Metcon (Time) For Time 150 cal Bike 500m Run (together) 75 T2B 50 Clean & Jerk 60/40kg 75 Pull-ups 500m Run (together) 150 Cal Row
Friday Final Testing Day For 2109
CrossFit Inventive – CrossFit Warm-up Frog stretch 90 sec Couch stretch 60 sec Lower back hip flexor 60 sec E/S 30 sec wrist/forearm E/S ——————– 2 rounds: 150m Row/Ski 5 wall squats 3 inchworm 1 push up 20 scorpions front only 20 Alt shoulder taps 10 Hollow rocks ————– Clean (20 mins to establish your […]
Thursday Testing
CrossFit Inventive – CrossFit Warm-up Couch stretch 60 sec E/S Box Hamstring stretch 3 x 30 sec /15 sec rest 20 scorpions F/B 30 sec lowerback/hipflexor E/S ———— 100m Run (4th Drain) 5 KB single leg SLDL E/S 5 KB Thrusters E/S 5 Kipping swings ———— Deadlift (20 mins to establish 1RM) Fran (Time) 21-15-9 […]