Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2 mins on machine 30 sec Lower back/Hipflexor e/s 30 sec Glute e/s 30 sec Forward fold 30 sec Twisted cross e/s ———– Continuous Clock 30 sec Front plank 30 sec Left side plank 30 sec Front Plank 30 sec Right side plank 30 rest 30 Sec Hollow Hold […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Foam Roller – Quads 1 min e/s – hamstrings 1 mn e/s – ITB’s 1 min e/s – Lats 1 min e/s – Lumbar 1 minute Stretch Upper Body Wrist 30 Sec Front/Back 3-Way Puppy Dog Pose (Front/Side/Side) Twisted Cross 30 sec e/s Lower Body Frog Stretch 90 sec […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Foam Roller – Quads 1 min e/s – Hamstrings 1 mn e/s – ITB’s 1 min e/s – Lats 1 min e/s – Lumbar 1 minute Stretch Upper Body 3-Way Puppy Dog Pose (Front/Side/Side) Twisted Cross 30 sec e/s Lower Body Banded Hamstring/Adductors/Lower Back Couch Stretch 1 min e/s Activation […]
Australia Day WOD
CrossFit Inventive – CrossFit Warm-up 300m Jog 10 Leg Swings Forward Lateral 5 Inchworm 1 Push-up 30 sec Spiderman Lunge Hold e/s 30 Calf Stretch e/s 30 calf pumps 20 scorpions F/B 30 sec Lower Back/Hipflexor ——————– Activation 20 Banded Pull Aparts 20 Pass Throughs 10 Scap Pulls 10 Kipping Swings 10 HRPu 10 Air […]
Monday
CrossFit Inventive – CrossFit Warm-up Upper Body 1. Front Rack Stretch – 0:30 2. Wrist Stretches – 30 e/s 3. Puppy Dog Pose – 1:00 Lower Body 1. Pigeon Stretch – 0:30/side 2. Samson Stretch – 0:30/side 3. Squat Hold – 0:30 (drive knees out) 4. Calf Stretch 0:20 e/s Activation 2 laps Halo Crab […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2 minute Machine 20 Banded Pull aparts 30 Sec Plank Hold 20 Banded Bent Over Row 30 Sec Plank Hold 20 Body weight Glute bridges 30 sec Plank Hold 20 Scorpions F/B 30 Sec Lower back/hipflexor 30 sec Twisted cross e/s Metcon (Time) ForTime: (100/85)-(75/65)-(50/40)-(25/20) Calorie Machine …After Each […]
Saturday
CrossFit Inventive – CrossFit Warm-up 20 scorpions F/B 30 sec Lower back/Hipflexor e/s 30 sec twisted cross e/s 30 sec calf stretch e/s 30 Calf Pumps ————– P1. 20 green banded SLDL + 20 Halo Glute Bridges P2. Machine (swap) P1. 10 HRPU + 30 Dubz/60 singles P2. Machine (Swap) Test out weights for Dual […]
Friday
CrossFit Inventive – CrossFit Warm-up MOBILITY Upper Body Banded Shoulder Mobility Wrist Stretch 30 F/B Lower Body 1. Banded Hamstring Distraction – 0:30/side 2.Pigeon – 1 min e/s 3. Spiderman – 0:30/side ACTIVATION 10 Barbell Good Mornings 10 Air Squats 1 Wall walk 250m Row ————— Partner up/Build to todays Deadlift weight CrossFit Games Open […]
Thursday
CrossFit Inventive – CrossFit Warm-up COUCH STRETCH 1 MIN E/S LOWER BACK/HIPFLEXOR 30 E/S TWISTED CROSS 30 SEC E/S PUPPY DOG POSE 30 SEC —————– ACTIVATION 20 RED BANDED PULL APARTS 10 RED BANDED PRESS E/S 5 HRPU ———- 10 REPS BARBELL BENCH WITH EMPTY BARBELL Bench Press (5 reps on every 90 sec x […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 200m run 10 leg swings F/L 30 sec Calf stretch on Upright 30 Calf pumps 5 Inchworm 1 push-up 2 laps bear crawls —————— ACTIVATION/MIDLINE 4 SETS 10 HANGING STRICT KNEE RAISES 10 SLOW ALT SHOULDER TAPS 10 SIDE PLANL REACH THROUGHS (5 E/S) 10 ABMAT SIT-UPS Metcon (AMRAP […]