Wednesday
CrossFit Inventive – CrossFit Warm-up MOBILITY 2:00 Easy on Any Machine …into: Upper Body 1. Wrist Stretch – 30 E/side 2. Front Rack Stretch – 1:00 3. Triceps/Tall Spiderman Stretch -30 E/side Lower Body 1. Frog Stretch – 1:00 2. Banded Hamstring Distraction – 1:00/side 3. Bottom Squat Hold – 1:00 ACTIVATION 2 Rounds for […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2 minute Machine 20 Banded Pull aparts 3 inchworm 3 push-ups 10 Ring Rows 30 Sec Plank Hold 10 Air Squats Metcon (Time) 5 Rounds: 1,000m Bike Erg 1 Round of “Barbara” 1 Round of “Barbara” 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air SquatsSubs Meters 500/400m Row 1200/1,000m […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Couch stretch 1 min e/s Spiderman Lunge Hold with Rotation Calf Stretch 30 e/s 30 Calf Pumps Wrist 30 sec F/B —————— Activation 10 Forward Shoulder Circles 10 Backwards Shoulder Circles 5 Inchworm 1 push-up 20 banded pull aparts 10 Pass Throughs 10 Press 3 x 20 sec HS-Hold/Wall walk […]
Monday
CrossFit Inventive – CrossFit “The act of getting strong doesn’t start in the gym. It starts in your head” Warm-up Upper Body Banded Shoulder Mobility Front Rack 30 sec Wrist Stretch 30 F/B Lower Body Static squat hold 1 min Pigeon 30 e/s 10 PVC OHS 10 PVC Squat Pass throughs Activation 10 Scap-Pulls Ring/Bar […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 10 Leg swings F/L 30 sec calf e/s 30 Calf Pumps ————- 3 Rounds each leg/5 sec each position Cossack squat/Spiderman Lunge/Pigeon ————– 2 Rounds: 100m run 5 Wallball 10/7 cals Metcon (Time) 3RFT: 600m Run 30 Wallballs 9/6kg 30 Cal Bike/Row/SkiAssault bike 21/16 Cals
Saturday
CrossFit Inventive – CrossFit Warm-up 10 Forward/Lateral Leg swings 5 Inchworm 1 push-up 30 Sec Spiderman Lunge Hold with rotation e/s 30 Sec Calf stretch e/s 30 Calf Pumps 30 Sec Puppy Dog Pose 20 Glute Bridges (Body weight) 10 HRPU 20 Scorpions F/B ————– WOD SET UP 3.2.1….GO Metcon (Time) TEAMS OF THREE Complete […]
HAPPY NEW YEAR
CrossFit Inventive – CrossFit
Thursday
CrossFit Inventive – CrossFit “IF YOU’RE SERIOUS ABOUT CHANGE, YOU HAVE TO GO THROUGH UNCOMFORTABLE SITUATIONS. STOP TRYING TO DODGE THE PROCESS. IT’S THE ONLY WAY THROUGH” Warm-up 20 ScorpIons F/B 30 Sec Lower Back/Hipflexor 30 Sec Twisted Cross e/s 30 Sec Spiderman Lunge Hold e/s 30 Sec Calf stretch e/s 30 Calf Pumps ————— […]
CrossFit
CrossFit Inventive – CrossFit Warm-up Glute stretch 1 min e/s Spiderman Lunge Hold 30 e/s 20 scorpions F/B 30 sec Lower back/hipflexor e/s 30 sec Twisted Cross e/s 30 Sec Front Rack Stretch 30 sec Wrist stretch —————– Activation Empty Barbell: 10 Wrist Rotations 5 Front Squat ——– 3 Power Cleans (Empty Barbell_ 6 HRPU […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobiltiy Glute stretch 30 e/s Spiderman Lunge Hold 30 e/s Lower Back/Hipflexor 30 e/s Wrist 30 F/B 30 Sec Calf e/s 30 calf Pumps ——————– Activation 20 Red banded pull aparts 10 Pass throughs 30 Sec HS-Hold 30 Sec Hollow Hold 30 Sec Plank Hold 50 Doubles/100 singles […]