Friday
CrossFit Inventive – CrossFit Warm-up Wrist Stretch x 30 seconds Assault Bike x 30 seconds Plank x 30 seconds Row x 30 seconds Double leg Glute Bridges x 30 seconds Handstand hold x 30 seconds Scorpions x 30 seconds Calf pumps x 30 seconds *work through the list making sure you do a true 30 […]
Thursday
CrossFit Inventive – CrossFit Warm-up 3 x 30 sec T-spine stretch 15 rest between each Banded Good Mornings x 30 reps (increase your speed as you go) 3 x 10 each way banded crab walks 5 inchworn 1 push-up 10 alt jumping spiderman lunges 3 x 5 kipping knee raises 20 scorpions front/back 30 sec […]
Conditioning
CrossFit Inventive – Pure Conditioning Metcon (No Measure) On every 2:30 mins x 5 sets: (0:00-10:00 mins) 10 Cal Row 10 Box jumps 10 burpees Rest an extra 2 mins after 10:00 min mark then: On every 2:30 mins x 5 sets (0:00-10:00): 15/8 Cal Assault bike 15 KB-Goblet squats @24/16kg Rest an extra 2 […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up 2 min frog stretch 30 sec couch stretch each side 30 sec spiderman lunge each side 60 sec puppy dog pose 30 sec wrist forearm stretch 30 sec green banded ankle mobility each side —————- Barbell: 20 wrist rotation stretches with the bar. 3 clean pulls 3 power cleans […]
Gymnastics
CrossFit Inventive – Gymnastics Warm-up 30 red banded nose bridges 30 red banded tricep ext 30 red banded lat pull-downs 40 x Alt Push-up plank hold shoulder taps 2 x 10m High bum bear crawls 1 x 10m Spiderman lunge 10 x scap pulls 20 x Hollow rocks 3 x 30 sec L-ring holds —————– […]
Tuesday
CrossFit Inventive – CrossFit Warm-up 60 sec puppy dog pose 30 sec twisted cross each side 20 scorpions F/B 30 sec lower back/hipflexor E/S 30 sec Glute E/S ————- 30 red banded pull-aparts 10 pass throughs 10 press each side ( band in foot) ————– Barbell: 3 Push press 3 Push jerk 3 split jerk […]
Accessory Strength
CrossFit Inventive – Bullet Proof Warm-up 2 x 10 each way banded crab walk 20 x Banded SLDL 2 laps High bum bear crawl 1 laps spiderman lunge/rotation ——- 3 sets: 5 single arm ring row 20 sec static Goblet squat hold ——- Metcon (No Measure) Super set: (x 4 sets) 10 x Banded Russian […]
Monday
CrossFit Inventive – CrossFit Warm-up Frog stretch x 90 sec Couch stretch x 30 sec 30 sec Glute stretch each side Green banded ankle mobility each side 3 x 10 banded crab walks 2 x 10m walking lunges 2 x 10m Bear crawl 10 scap pulls 10 kipping swings 15 single leg glute bridges each […]
CONDITIONING
CrossFit Inventive – Pure Conditioning Warm-up 3 Cycles through for quality: 10 cal row 5 HRPU 5 Wall squats 3 inchworm with 3 scap push ups 5 cal Assault bike ————– Metcon (No Measure) 24 min emom: min 1- 16/12 Cal Row min 2- 14 Wallball @9/6kg min 3- 12 Burpee to target min 3- […]
Teams of 3
CrossFit Inventive – CrossFit Warm-up WOODY’S WARM-UP Metcon (AMRAP – Reps) In Teams Of 3 Share workload evenly as possible: 30 min running clock 5 min amrap: max cal assault bike rest 60 sec 5 mins Max rep wallball @9/6kg rest 60 sec 5 min max cal row rest 60 sec 5 mins max rep […]