Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up With partner P1: 30 sec machine P2: Plank Hold (Swap)( x 2 sets of each) P1: Foam Rolling/Barbell T-Spine Stretch= 3 x 30 sec P2: Frog Stretch (Swap) ————- Activation 10 PVC Pass throughs 10 Pass arounds 10 OHS 3 SG- Push Press 3 SG-PJerks 3 Snatch balance ———— […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Couch Stretch 1 min e/s Glute Stretch 1 min e/s Lower Back/Hipflexor 30 sec e/s Front Rack Stretch 30 sec Table Top Stretch 30 Sec ——– Activation 10 Scap Pulls 5 Kipping Swings 5 Strict Pull-ups/Ring Rows ————- Barbell 10 Wrist Rotations 3 Front Squats 3 Power Clean 3 Squat […]
Tuesday
CrossFit Inventive – CrossFit Warm-up 500m Bike/250/200m Row 30 Sec Calf stretch e/s 30 Calf Pumps 4 Rounds: ( 2 each leg): Cossack 5 sec/Spiderman lunge 5 sec/Pigeon 5 sec 30 Sec Twisted Cross E/S 30 Sec Puppy Dog Pose 30 Sec Plank Hold 5 Strict Push-ups ——————- Midline EMOM x 9 mins min 1 […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 20 Scorpions Front/Back 30 Sec lower Back Hipflexoe e/s 30 Sec Spiderman Lunge e/s 30 Sec Twisted Cross e/s 30 Sec Puppy Dog pose ————— Activation 20 Banded SLDL 10 Frog Hops 10/7 Cal Machine — Warm-up with Working KB weight Metcon (Time) For Time: Russian KB Swings 32/24kg […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 1 minute on Machine 20 scorpions F/B 30 sec Lower back/Hipflexor 5 Inchworm No Push-ups 20 Red banded Pull aparts 20 Red Banded Bent Over Rows 10 Air Squats 1 sec pause in bottom —– Metcon (Time) Accumulate a 5000m Row in Less than 5 full rounds of: 4:00 […]
Monday
CrossFit Inventive – CrossFit Warm-up Frog Stretch 2 mins Couch Stretch 1 min e/s Lower Back stretch 30 e/s Banded ankle mobility Banded Shoulder Mobility 2 Laps Banded Crab Walks 20 Banded Glute Bridges ——————- Barbell: 10 Wrist rotations 10 Single Leg SLDL’s (5 e/s) 5 Front Squats 5 Back squats 3 Power Snatch 3 […]
Saturday
CrossFit Inventive – CrossFit Warm-up 200m Jog 10 Leg swings Forward/Lateral 5 Inchworms 1 Push-up 20 Scoprions Front/Back 30 Sec Lower back/Hipflexor e/s 30 Sec Glute stretch e/s 20 sec Calf stretch e/s 30 Calf Pumps ———– Activation P1 15/10 cal machine P2 4 Lighter Double DB Devils Press 6 Thrusters (Swap) Bothe warm up […]
Friday
CrossFit Inventive – CrossFit Warm-up Lower Body Frog Stretch 2 mins Couch Stretch 1 min e/s 20 scorpions F/B Lower back/Hipflexor e/s Upper Body Twisted Cross 30 e/s Puppy Dog Pose 30 sec Wrist stretch 30 sec (Coach go over Shoulder To Overhead tech) 3 Push press 3 Push Jerk 3 Spilt Jerk (Coach Go […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 200m light run 10 Leg swings F/L 5 Inchworm 1 push up 30 Sec Spiderman Lunge Hold e/s 30 Sec Calf e/s 30 calf Pumps ——– 10 Scap Pulls 5 Strict Pull-ups/Ring Rows 5 Kipping Swing 5 Kipping Pull-ups (3 Strict again if need be) Metcon (Time) For Time: […]
Thursday
CrossFit Inventive – CrossFit Warm-up Green banded Mobility Wrist Stretch Front back 6 Sets (3 each side Cossack/Spiderman Lunge /Pigeon (5 sec in each position) 30 Red Banded Pull aparts 10 Pass throughs 10 OHS Barbell: WOD 3 Power Cleans Snatch Ladder: 3 Snatch High Pulls 3 Power snatch Establish 1st weight. Power Snatch (12 […]