Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Machine 1 Lap Car Park Run 10 Leg Swing F/L Calf 0:30 e/s 30 Calf Pumps Spiderman Into Hamstring 0:30 e/s ——— 20 Halo Glute Bridges 20 Banded Good Mornings ——— Metcon (Time) 6 Rounds For Time: 400/300m Run 35/30 Calorie Bike Erg Rest 1 Minute Between Sets.SUBS […]
Partner WOD
CrossFit Inventive – CrossFit Warm-up P1: 10 x 10m Shuttle Runs P2: Machine Mod Pace until P1 Finishes (swap) 1 Lap Inchworm 1 Push-up 1 Lap Spiderman Lunge Hold 20 Scorpions F/B Lower Back/Hipflexor 0:30 e/s Spiderman 0:30 e/s Front Rack 0:30 e/s Wrist 0:30 e/s ——- Partner Barbell: 10 Good Mornings 5 Deadlifts 5 […]
Friday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility Wrist 0:30 e/s Glute 0:30 e/s Spiderman 0:30 e/s Calf 0:30 e/s 30 Calf Pumps — ACTIVATION 20 Halo Glute Bridges 10 Leg Swings F/L 5 Inchworm 1 Push up 5 Single DB Goblet Squats 5 Single DB-STO E/S — Out Of The Rack: 5 Empty Barbell […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Min Machines 20 Scorpions F/B Lower Back/Hipflexor 0:30 e/s Glute 0:30 e/s Twisted Cross 0:30 e/s 3-Way Puppy Dog 0:30 — 10 Single LEG RDL’S E/S PLANK 0:30 CALF PUMPS X 30 40 DOUBLE-UNDERS/60 SINGLES 5 RING ROWS 10 ALT LUNGES — WARM-UP TO MOVEMENTS Metcon (AMRAP – […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 10 Leg Swings F/L 20 Scorpions F/B Lower Back/Hipflexor 0:30 e/s Twisted Cross 0:30 e/s Spiderman 0:30 e/s Calf 0:20 e/s 30 Calf Pumps —— Movement Prep: 200m Bike 5 Push-ups 5 Box Jumps 5 Shuttle Runs —– Metcon (AMRAP – Rounds and Reps) AMRAP 3 x 10 Rounds: […]
Thursday
CrossFit Inventive – CrossFit Warm-up Foam Roll 5 Minutes —- Banded Lower Body Banded Upper Body —- ACTIVATION 30 Banded Good Mornings 20 Banded Pull-aparts 10 Scap Pulls 30 Sec HS-Hold 10 Alt Assisted Pistols —- Barbell 10 Deadstop Deadlifts 2 Sec pause Mid Shin —- Deadlift (Deadstop Deadlifts) 5 Sets 4 Reps Build up […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility Glute 0:30 e/s Samson + Tricep Calf 0:30 e/s 30 Calf Pumps —– 4 Laps Each Arm Overhead Active Dumbbell Carries 10 Alt Power Snatches 5 Single Dumbbell Floor Press e/s 40 Double-unders/60 Singles Metcon (Time) For Time: 75 Double Dumbbell Floor Press Cap 12:00 Minutes Rx […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up T-Spine On Roller 1:00 Puppy Dog On Roller 1:00 Twisted Cross 0:30 Spiderman 0:30 e/s Squat Hold 1:00 (knees out) ——- PVC: 10 Prone Lifts 10 Pass Throughs 10 Pass Arounds 10 OHS 10 Snatch Balance —– BARBELL 3 Snatch High Pulls 3 Power Snatch 3 OHS 3 Snatch […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Glute 1:00 e/s Lower Back/Hipflexor 0:30 e/s Samson + Tricep 0:30 e/s Puppy Dog 0:30 e/s Calf 0:30 3/s 30 Calf Pumps —– ACTIVATION 10 Barbell Good Mornings 10 Barbell Wrist Rotations 3 Power Clean 3 Push Jerks 3 Clean & Jerks 1 Rope Climb/3 Laying To Standing Roper Climbs […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 1:00 MINUTE ON EACH MACHINE Lower Back/Hipflexor 0:30 e/s Samson 0:30 e/s Twisted Cross 0:30 Puppy Dog 0:30 ——- 30 Banded Pull-aparts 30 Sec Hollow Hold 30 Halo Glute Glute Bridges 30 Sec Superman Hold 30 Banded Good Mornings 30 Sec V-Sits ——- Metcon (Time) Partner WOD 1,500m Ski […]