Thursday
CrossFit Inventive – CrossFit Warm-up Your choice on 2 mins: row/ski/bike 10 leg swings F/L 1 lap high bum bear crawl 1 lap low bum bear crawl 1 lap inchworm 1 lap Over head Walking lunges steps 10 wall facing squats 20 scorpions front/back 30 sec lower back hip flexor 30 Green banded SLDL + […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Metcon (Time) For time: 2000m Row/Ski 200 Double unders 10 rounds: 3 HSPU 6 Lateral Bench jumps 9 KBS @24/16kg
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Red Band: 30 pull-aparts 10 pass throughs 10 Press Each side 2 laps high knee running 2 laps butt flicks 2 laps side kicks Walking quad stretch x 2 laps walking open close the hips x 2 laps walking high knee pulls x 2 laps 2 laps monster banded […]
Gymnastics
CrossFit Inventive – Gymnastics Warm-up 3 x 20 0n 20 off:Thoracic spine stretch on med ball 30 sec twisted cross each side 30 sec table top stretch 20 alt push-up shoulder taps 20 hollow rocks 10 alt plyo spiderman lunge jumps 3 inchworm 1 push-up 10 scap-pulls 10 tight kipping swings ——– 3 rounds: 20 […]
Tuesday
CrossFit Inventive – CrossFit Warm-up 60 sec Couch stretch E/S 30 sec Box Glute/ITB stretch 30 sec front/lateral puppy dog pose 10 leg swings F/L each leg 20 alt plank to push-ups ——— Every 90 seconds for 12 minutes (2 sets): Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold Station 2 […]
Accessory strength:
CrossFit Inventive – Bullet Proof Warm-up Two sets of: Single-Arm Ring Row x 12 reps each arm Rest 20 seconds Banded Lat Pull-Downs x 20 reps Rest 20 seconds Headbut push-ups x 10 reps Rest 20 seconds Metcon (No Measure) 4 sets: 10 double DB bent over rows 3 inchworm 1 push-up 10 side plank […]
Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Couch stretch 60 sec each side 30 banded SLDL 2 laps banded crab walks Tabata: 10m shuttle run Bear crawl ——– Metcon (Time) Partner WOD 3 rounds for time of: 1000m Row 75 Russian KBS @24/16 50 Lateral Burpee over rower
Monday
CrossFit Inventive – CrossFit Warm-up 60 seconds Row/Bike Ski 15 rest (Change conditioning piece) 60 seconds Row/bike/Ski Then: 30 sec spiderman lunge hold E/S 30 sec hammy stretch E/S 30 sec Glute stretch E/S 30 sec lower back/hip flexor E/S 10 HRPU (down slow/up fast) Then: 3 sets: 15 Sec KB handle hold E/S 8 […]
Saturday Partner WOD
CrossFit Inventive – CrossFit Metcon (AMRAP – Rounds) 5 x 4 minute amrap: 3 x Double DB hang squat clean 6 x Double DB Deadlift 9 x Box jump overs @20inch 2 mins rest RX = 2 x 22.5/15kg *1 partner completes full round, while other partner rest. **Score total completed rounds for the 5 […]
Friday
CrossFit Inventive – CrossFit Warm-up 10 cal ski 10 HRPU 10 Ring rows 10 cal ski 3 inch worm no push-up 20 cropions 10 cal ski 30 sec spiderman lunge E/E 40 calf pumps —— 20 sec plank 20 sec side plank L 20 sec side plank R 20 sec plank 20 rest repeat Metcon […]