Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 20 scorpions 30 sec lower back hipflexor E/S 30 sec glute E/S 30 sec spiderman lunge hold E/S 30 green banded SLDL Then 3 rounds of each: P1: 100m run while P2 Holds a Plank Swap. ——————- WOD SET-UP Metcon (Time) Partner WOD Buy in: 100 Deadball to shoulder […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Couch stretch 60 sec E/S 10 leg swings Forward/Lateral 1 lap incwhorm 1 push-up 1 lap spiderman lunge 30 sec calf stretch E/S 50 calf pumps 4 laps banded crab walks 10 glute bridges ——————- Metcon (Time) For time: 5Km Run 100 Push-ups 40 minute cap Scale 5Km Row Show […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Frog stretch 90 sec Puppy dog pose 30 sec Twisted cross 30 sec E/S 20 scorpions 30 sec lower back hip flexor E/S Wrist stretch Green banded ankle mobility ————- Barbell: Wrist rotations 10 Good mornings 3 clean pulls 3 power cleans 3 front squats 3 squat cleans 3 […]
Tuesday
CrossFit Inventive – CrossFit Warm-up 60 sec couch stretch E/S 10 leg swings forward/lateral 5 inchworm 1 push-up 30 sec spiderman lunge hold E/S 30 sec twisted cross E/S 2 laps crab walks + 10 glute bridges —————– 10 scap pulls 10 kipping swings ————- 2 rounds on the minute: (4 mins) min 1- 20 […]
Accessory Strength
CrossFit Inventive – Bullet Proof Warm-up 4 laps banded cab walks 30 Green banded SLDL 30 sec glute stretch E/S 30 sec spiderman lunge E/S 30 sec puppy dog pose 30 sec Adductor E/S 2 laps walking lunges 10 Wall Squats ——————- Metcon (No Measure) 4 Set Super Set: 12 x Alt Cossack squats 8 […]
Monday
CrossFit Inventive – CrossFit Warm-up Green banded shoulder mobility 20 red banded pull aparts 20 pass throughs 10 red banded press each side ———— 2 sets: Overhead dumbbell carry 20m each side Dumbell Goblet alternating lunges x 20m Use the same Moderate DB weight for both movements. Partner up if need be. ———– Barbell: 3 […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Metcon (Time) Partner WOD For time: 2K Row/Ski 10 Relay sandbag runs(5each) 1K Row/Ski 100 KBS @24/16kg 500m Row/Ski 10 x Relay 200m Runs (5each) *Share workoad on row/ski evenly
Friday
CrossFit Inventive – CrossFit Warm-up 20 scorpions front/back 30 sec lower back/hipflexor each side 30 sec wrist stretch 30 sec calf stretch + 30 calf pumps 30 sec twisted cross 30 sec High bum puppy dog pose 3 slow inchworms + 3 push ups ———————- 3 x 20 second Handstand holds on walk 30 rest […]
Thursday
CrossFit Inventive – CrossFit Warm-up 3 rounds: 10 cal ski/row/bike 10 banded SLDL 10 hollow rocks 10 HRPU 10 scorpions 3 sets: 10 Double Dumbbell Bent over rows: Same weight or increase if you like. 90 rest between sets. Metcon (Time) Partner WOD: For time: 100 Barbell Bench Press @60/40kg 100 Burpees 100 Deadlifts @60/40kg […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Metcon (No Measure) Outdoor Session On Soccer/Cricket Fields (Meet at the gym) (Warm-up drills on Field) Part A: Team sled drag to fields Part B: 8 x 50m light sled sprints walk back recovery Part C: 1 set of 6 Malcolms Part D: Team Sled Drag back to gym