Thursday
CrossFit Inventive – CrossFit Warm-up double carpark run 10 leg swings forward lateral 5 inchworm 1 push-up 30 sec spiderman lunge hold with rotation 30 sec calf stretch 40 calf pumps ———– 2 sets: 10 Banded SLDL 5 scap pulls ———- 4 laps banded crab walks ———- Strength: Deadlift (6 x 2 @80% TNG)) Build […]
Pure conditioning
CrossFit Inventive – Pure Conditioning Metcon (Time) For time: But-in: 800m Run/Row/Ski or 1600m Bike Into 10 rounds: 10 KBS @24/16kg 10 HRPU 10 Abmat sit ups But-out: 800m Run/Row/Ski or 1600m Bike
OLYMPIC LIFTING
CrossFit Inventive – Olympic Weightlifting Warm-up BARBELL: 3 snatch pull 3 power snatch 3 OHS 3 snatch balance 3 hang squat snatch 3 squat snatch —————— 1 Snatch Pull 1 Power Snatch 1 OHS 1 Snatch Balance (6 min emom) Stay light, this is a warm up for the remainder. Focus on hitting the sweet […]
CrossFit
CrossFit Inventive – CrossFit Warm-up Green banded shoulder mobility 30 red banded pull-aprts 10 pass throughs 15 forward facing pulls each side ——– 10 inchworm 1 push-up 30 sec lower back/hip flexor each side ——— 30 on/30 0ff Handstand holds on wall or wall walk hold ——– 20 on/40 off L-ring hold x 5 sets […]
Tuesday
CrossFit Inventive – CrossFit Warm-up 60 sec couch stretch E/S 30 sec twisted cross E/S 60 sec Puppy dog pose 30 sec hip flexor + tricep E/S —————– Red banded: pull aparts x 20 pass throughs x 10 Press x 10 E/S —————- Barbell: 3 push press 3 Push Jerk 3 Split Jerk ————— Strength: […]
Bullet Proof
CrossFit Inventive – Bullet Proof Warm-up EMOM 1 – 30 SEC PLANK 2 – 20 SEC HANGING HOLLOW HOLD 3 – 10 GLUTE BRDGES 4 – 5 SINGLE LEG SLDL E/S Pendlay Row (6 sets 6 reps 90 rest) Metcon (Weight) 4 X 10 DUMBBELL FLORR PRESS INTO 20 BANDED TRICEP EXT 90 REST Metcon […]
Monday
CrossFit Inventive – CrossFit Warm-up Frog stretch 2 mins Glute stretch 30 each side Lower back hip flexor 30 each side Wrist/forearm stretch 30 sec 60 sec Green banded ankle mobility E/S ————- 4 laps banded crab walks + 10 glute bridges ————- Strength: Front Squat (3 reps On every 90 sec (x 5 sets) […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Metcon (No Measure) Teams of 2 2 Sets: 5 minute max cal Bike 30 Strict pull-ups 5 minute max cal Ski 50 Strict Push-ups 5 minute max cal Row 70 Russian KBS @24/16kg *One partner working on cals while the other is working on the paired movement. *Change with partner […]
Partner WOD
CrossFit Inventive – CrossFit Warm-up Twisted cross 30 sec E/S Puppy dog pose 30 sec lower back/hip flexor x 30 E/S 5 inchworm 1 push-up 30 sec spiderman lunge with rotation ————— With Partner: 100 Alternating Facing Hand claps in push-up position. ————- Coach take class over WOD Snatch warmup: 3 snatch pulls 3 Power […]
Friday
CrossFit Inventive – CrossFit Run/Squat Clean (Time) For Time: 1000m Run 10 Squat cleans @80/50kg 800m Run 8 Squat cleans 600m Run 6 Squat cleans 400m Run 4 Squat cleans 200m Run 2 Squat cleans