CrossFit
CrossFit Inventive – CrossFit Warm-up 20 scorpionns front/back 30 sec lower back hipflexor E/S 30 sec spiderman lunge hold into hamstring stretch ——— 3 rounds: 5 KB single leg stiff legged DL each side 5 KB bent over rows E/S 10 alternating shoulder taps 5 Scap pulls 5 kipping swings ————— Strength: Deadlift (12 mins […]
Pure conditioning
CrossFit Inventive – Pure Conditioning Warm-up Cycle through: 60 sec bike 60 sec ski 60 sec row 200m run ——– 30 green banded SLDL 50 calf pumps 10 leg swings forward/lateral ————– Metcon (No Measure) 2 sets: 0:00-5:00 1000/750m Row 5:00-10:00 2000/1700m assault/concept 2 Bike 10:00-1500 800/500m Run 15:00-20:00 1000/750m Ski *Break into groups of […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up 2 min frog stretch 60 sec couch stretch 3 x 30 sec T-spine stretch on wallball PVC: pass throughs x 10 pass arounds x 10 E/W OHS x 10 Snatch balance x 10 ————- Barbell: 3 snatch pull 3 power snatch 3 OHS 3 snatch balance 3 squat snatch […]
WEDNESDAY
CrossFit Inventive – CrossFit Warm-up COUCH STERTCH 60 SEC E/S GLUTE STRETCH 60 E/S 30 SEC CALF STRETCH 30 E/S 40 CLAF PUMPS 10 LEG SWINGS FORWARD/LATERAL 4 LAPS BANDED CRAB WALK 30 GREEEN BANDED SLDL ————— 1 ROUND EACH WITH PARTNER: 4 ALT DB SNATCH 4 LAT BURPEE OVER DB’S 4 10M SHUTLLE RUNS […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Frog stretch 2 mins Couch stretch 60 sec each side 30 sec lower back/hipflexor each side 30 sec forearm stretch —————– 3 rounds: Partner warm-up 100m run with WB 5 wall facing squats 3 inchworm 1 push up 10 banded glute bridges Front Squat (Percentage work) set 1: 3 @70kg […]
Bullet Proof
CrossFit Inventive – Bullet Proof Warm-up 3 SETS: 10 BANDED LAT PULL-DOWNS 10 BANDED TRICEP EXT 20 ALT SHOULDER TAPS 20 PLATE TWIST @10/5KG Dumbbell Flat Bench Press (4 x 20 Alternating 90 seconds rest) Using two dumbbells, build to the same weight for all 4 sets. Metcon (No Measure) 6 min emom: 6 strict […]
Monday
CrossFit Inventive – CrossFit Warm-up Green bander shoulder mobilitly 30 sec spiderman lunge hold E/S 30 sec glute stretch E/S 30 sec lower back/hip flexor 30 sec forearm stretch 30 sec calf stretch E/S ——————– 2 Sets: 10m Each arm, overhead DB Carry 20m Body weight walking lunge ——————— Barbell warm-up: 3 strict press 3 […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Metcon (No Measure) On every 5 mins x 5 sets: 50m Deadball carry @stomach 200m run 10 Dedaball Over Shoulder 20 Abmat sit-ups
Common Beginner Mistake
You have been with us for a while now (YAY) so we just want to let you know a few commons mistakes some newbies tend to make! 1️⃣ Comparing Yourself to Others You might walk into the gym on your first day and see fit, strong, ripped athletes lifting heavyweights. Some people want to be […]
FRIDAY
CrossFit Inventive – CrossFit Warm-up Post deadlift day: 20 scorpions front/back 60 sec lower back/hipflexor ————— Red banded: Pull aparts x 30 Pass throughs x 10 10 OHS x 10 Press x 10 E/S —————– 2 laps high knee running 2 lasp butt kicks 2 laps lateral skips 2 laps broad jumps —————– Metcon (Weight) […]