Olympic Lifting
CrossFit Inventive – CrossFit Warm-up Upper Body 1. Twisted Cross 30 e/s 2. Puppy Dog Pose – 30 e/s Lower Body 1. Pigeon Stretch – 1:00/side 2. Couch Stretch – 1:00/side ACTIVATION 2 Rounds for Quality 30 Sec Machine 20m Single Dumbbell Overhead Carry Each Arm 20m Bear Crawl 10 Alternating Cossack Squats Metcon (4 […]
Tuesday
CrossFit Inventive – CrossFit Warm-up MOBILITY Upper Body 1. Banded Shoulder Mobility 2. Wrist Stretch Front/back Lower Body 1. Banded Hamstring Distraction – 1:00/side 2. Spiderman Stretch – 0:30/side 3. Samson Stretch – 0:30/side ACTIVATION 2 Rounds for Quality 5 Scap Pull-Ups 5 Strict Pull-Ups 20m Overhead Carry/Suitcase Carry E/S Metcon (No Measure) Gymnastics Complex: […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2 min MOD Pace Machine 10 Single DB Press E/S (Light) 3 Inchorm 1 Push-up 10 ALT DB Power Snatch (Light) 10 ALT Shoulder Taps 2 Sec Samson Stretch E/S 10 ALT Reverse Lunges (Body Weight) 30 Sec Static Squat Hold 5 Burpees 2 Rounds with Working DB: 3 […]
Monday
CrossFit Inventive – CrossFit Warm-up Upper Body 1. Banded Shoulder Distraction 2. Wrist Stretches – 1:00/side Lower Body 1. Pigeon Stretch – 1:00/side 2. Standing Quad Stretch – 0:30/side 3. Cossack Stretch – 0:30/side ACTIVATION 2 laps Halo Crab Walks 20 Halo Glute Bridges 2 laps Bear Crawls 10 Alternating Cossack Squats Front Squat (EMOM […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2 mins moderate pace machine 30 sec spiderman lunge E/S 30 sec calf stretch E/S 30 calf pumps 1 min moderate pace machine 30 sec twisted cross E/S 10 Up to down dog 30 sec moderate pace machine 10 leg swings forward /back & lateral 5 inchworms (no push […]
Saturday
CrossFit Inventive – CrossFit Warm-up 20 scoprions F/B 30 sec Lower Back/Hipflexor e/s 6 x 5 sec Cossack/Spiderman Lunge/Pigeon (3 e/s) ————– P1. 20 Banded SLDL P2. 20 Halo Glute Bridges (Swap) P1. 15/10 Cal machine P2. 5 inchpwrm 1 push-up 10 Air squats (Swap) ——- Build to todays Deadlift weight. Metcon (AMRAP – Rounds […]
Friday
CrossFit Inventive – CrossFit Warm-up MOBILITY Upper Body 1. Puppy Dog Pose 30 sec 2. Twisted Cross Stretch – 30 e/side 3. Wrist 30 F/B Lower Body 1. Frog stretch – 1:00 2. Couch stretch – 1:00 e/s 3. Banded Ankle Mobility – 1:00 ACTIVATION 2 Rounds for Quality :30 Bike or Row :30 Calf […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2 MIN MACHINE 10 LEG SWINGS F/L 30 SEC CALF STRETCH E/S 30 CALF PUMPS 3 INCHWORM + 3 PUSH-UPS 30 SEC SPIDERMAN LUNGE E/S 20 SCORPIONS F/B 30 SEC LOWER BACK/HIPFLEXOR E/S —————— 1 ROUND 20 HALO GLUTE BRIDGES 100M RUN 5 FROH HOPS 5 KBS @TODAYS WEIGHT […]
Thursday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder mobility 20 scorpions F/B 30 Sec Lower Back/Hipflexor e/s 30 sec Spiderman Lunge Hold e/s ————- Activation: 3 Rounds for quality 6 Alt DB C&J (Mod weight) 6 Air Squats 6 Alt DB-Hang Snatch 6 Alt Cossack squats (2 Sec Pause e/s) ———- Barbell: 10 Wrist rotations 3 […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Barbell T-spine 3 x 30 sec with partner Frog stretch 2 mins Pigeon 1 min e/s Couch stretch 1 min e/s PVC Pass throughs x 10 pass arounds x 10 e/w OHS x 10 —————— Activation 5 Barbell Strict press 3 Snatch pulls 3 Power snatch 3 OHS 3 […]