Friday
CrossFit Inventive – CrossFit Warm-up 30 sec lower back/hip flexor 30 sec glute stretch 30 sec forearm stretch 2 Sets: 10 cal assault bike 3 inch worm 1 push ups 5 wall squats 10 calf pumps 10 Alt plyometric spiderman lunge jumps 10 scorpions ———– 30 green banded SLD 3 x 10 each way banded […]
Thursday
CrossFit Inventive – CrossFit Warm-up 20 scorpions front/back 30 sec lower back hip flexor each side 30 sec glute each side 30 sec spiderman each side ——————— Perform 1 set of each: *Station 1 – 20 Banded SLDL *Station 2 – Banded Lateral crab Walk 2 x 10 E/W *Station 3 – Single-Leg Glute raises […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up (No Measure) 2 sets: 10 HRPU 10 hollow rocks 10 scap pulls 10 wall squats 10m Bear Crawl 5 inchworm 1 push-up 10 cal assault bike ——————- Metcon (No Measure) Individual Body Weight 30 MIN EMOM: (3 sets) 1 – 5 Burpee 2 target 2 – 10 Box jump […]
Gymnastics
CrossFit Inventive – Gymnastics Warm-up 30 red banded nose bridges 15 internal/external rotations each side 20 red banded pass throughs 30 sec wrist stretch 20m High bum bear crawl 15 Scap pulls 40 calf pumps ————- 30 on 40 off for 3 rounds: L-Ring Hold ———— Every 30 seconds, for 2 minutes (2 sets) of: […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up 2 min couch stretch 30 sec couch stretch each side 30 sec on each Green banded shoulder mobility stretch 30 sec green banded ankle mobility each sed 30 red banded pull-aparts 20 pass throughs 10 OHS ———- Empty Barbell warm-up: 3 snatch pulls 3 power snatch 3 OHS 3 […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Green banded shoulder mobility 3 sets: 15/10 cal row 5 wall squats 20 plank opposite shoulder taps 10 Red banded pull aparts 10 red banded pass throughs 3 inchworm 1 push up ——————– Strength: Push Jerk (3 REPS OE90SEC X 8 SETS) Build each set if possible. Beginners stay light […]
Accessory Strength
CrossFit Inventive – Bullet Proof Warm-up 30 red banded pull aparts 10 red banded pass throughs 2 x 10m Overhead banded walking lunges 30 red banded tricep ext 20 red banded lat pull-downs —————— Metcon (No Measure) 15 min emom: (5 sets) 1- 5 x Single Arm DB Push Press each side @1×22.5/15kg 2- 5 […]
Monday
CrossFit Inventive – CrossFit Warm-up Frog stretch x 90 sec Couch stretch x 30 sec Green banded Ankle mobility x 30 each 3 x 10 banded crab walks 10m walking single leg hamstring ext 10m walking lunges 10m Bear crawl 10 scap pulls 10 kipping knee raises ———————- Strength: Front Squat (4-4-4-4-4-4-4) Build to a […]
Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Cycle Through: 60 sec row 60 sec bike 60 sec Ski 60 sec plank 60 sec wall squat 30 sec hanging knee raise —————- Metcon (Time) Teams of 3 3 Rounds For Time: 100 cal Row 100 cal Bike *50m DB Farmers Carry after each effort. @2×22.5/15kg (50m 5 […]
Saturday
CrossFit Inventive – CrossFit Metcon (3 Rounds for reps) Partner WODS AMRAP 6 20 Deadlifts @100/70kg 20 Push Ups -3 min rest- AMRAP 6 20 SDHP @40/25kg 20 T2B -3 min rest- AMRAP 6 20 Hang Power Snatch @40/25kg 20 Lat Bar Burpees *Share workload evenly throughout.