Conditioning
CrossFit Inventive – Pure Conditioning Warm-up (No Measure) 60 sec row 60 sec ski 60 sec bike 60 sec plank 2 push-up Metcon (Time) In even teams complete: 4000m Row 3000m Ski erg 200 Cal Assault Bike Each time a team member finishes an effort, complete 5 burpees until complete.
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Frog stretch 60 sec Couch stretch 60 sec each side Green banded ankle mobility 30 sec each side Puppy dog pose 30 sec Twisted cross 30 sec E/S 30 Green banded SLDL 2 laps crab walk Glute bridges x 20 double —————– Barbell: 3 x clean pull 3 x […]
Gymnastics
CrossFit Inventive – Gymnastics Warm-up 2 x 30 sec T-Spine stretch 30 baned pull-aprts 20 pass throughs 2 laps high bum bear crawl ———– Go on every 30 seconds x 2 sets. 1- 8 scap pulls 2- 10 Hollow rocks 3- 15 sec handstand hold 4- 20 sec Arch hold ——— Metcon (5 Rounds for […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Frog stretch 90 sec Couch stretch 60 sec each side Green banded ankle mobility 30 sec each side Agility ladder run throughs 30 Green banded SLDL 2 laps crab walk 10 single leg glute bridges each side + 10 double —————– Strength: Metcon (2 Rounds for weight) 12 Min emom: […]
Accessory Strength
CrossFit Inventive – Bullet Proof Warm-up 3 cycles: Side plank rotations x 10 E/S into: 30 sec plank 30 rest —— 3 x 6 Single arm ring rows 30 rest —— 3 x 30 sec L-ring holds 30 rest —— Dumbbell Flat Bench Press (Unilateral 3 x 10 each side) Holding both dumbbells, alternate the […]
Monday
CrossFit Inventive – CrossFit Warm-up Green banded Shoulder mobility 4 sets: 10/7 cal ski 1 lap lateral ladder plank walk 5 DB Push press Each side (Mod weight) 10 Banded Nose bridges ————– Strength: Strict Press (6 mins to find heavy 6 reps) Keep tight throughout. No assistance through knees or hips. Lock bar out […]
Conditioning
CrossFit Inventive – Pure Conditioning Metcon (No Measure) On every 5 mins for 6 sets alternating between: 1- 500/350m Row + 2-3 Rope climbs 2- 200m Run + 10 Deadball to shoulder + 200m Run.
Partner WOD
CrossFit Inventive – CrossFit Metcon (AMRAP – Reps) 30 min amrap: Run 400m 50 Wallball@9/6kg Run 400m 50 HRPU Run 400m 50 Box Jumps @24/20inch Run 400m 50 KBS@24/16kg Run 400m 50 Burpees * All runs together * Share workload on all 50 rep movements.
Friday
CrossFit Inventive – CrossFit Warm-up Red Banded: 3 way pull aparts 10 pass throughs 10 OHS 15 Forward pulls E/S 10 leg swings F/L 2 laps high knees 2 laps Butt kickes 2 laps side skips 2 laps bear crawl 1 lap spiderman lunge rotation. 2 lap banded crab walk 15 banded glute bridges 15 […]
Thursday
CrossFit Inventive – CrossFit Warm-up double car park run 2 laps high knees 2 laps butt kicks 1 lap overhead walking lunges 1 lap inchworm 20 scorpions front/back 30 sec lower back hipflexor stretch ————- 30 banded stiff legged deadlifts 30 Blue banded Glute bridges ———— Strength: Deadlift (3 Sets 8 Reps @70% 2 mins […]