Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 3:00 Machine 10 Leg Swings F/L Standing Quad 0:30 e/s Pec On Upright 0:30 e/s Calf 0:30 e/s 30 Calf Pumps ——— ACTIVATION 4 X 10M SHUTTLE RUNS 30 SEC PLANK HOLD 2 LAPS CRAB WALKS 30 SEC WALL SQUAT 2 LAPS WALKING LUNGES 30 SEC SIDE PLANK E/S […]
Monday
CrossFit Inventive – CrossFit Warm-up 2:00 Minutes Machine Ankle Mobility 0:30 e/s Couch 0:30 e/s Frog 2:00 —– ACTIVATION Halo Band: 4 Laps Crab Walks 20 Glute Bridges 10 Air Squats —– Back Squats 10 Reps with empty Barbell —– Back Squat (5 Sets 3 Reps For Total Load) For Total LoadBuild in sets of […]
Partner WOD
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e/s Calf 0:30 e/s Banded Lower 0:30 each Twisted Cross 0:30 e/s —– ACTIVATION 2 Rounds: PVC Prone Lifts x 10 10 Alt Shoulder Taps 10 Calf Pumps 20 Double-unders/40 Singles Metcon (AMRAP – Rounds and Reps) 35 Minute AMRAP: 200m Ski erg 40 Double-unders 4 Power Snatches […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Banded Upper Body Calf 0:30 e/s 30 Calf Pumps —– ACTIVATION 20 Banded Good Mornings 10 Air Squats 10 Scap Pulls 5 Inchworm 1 Push-up Carpark Run Or 250/200m Row —– Metcon (Time) For Time: 50 Strict Pull-ups 100 Hand Release Push-ups 5,000m Run 45 minute Cap *Read On […]
Friday
CrossFit Inventive – CrossFit Warm-up Banded Upper Body Calf 0:30 e/s 30 Calf Pumps —– ACTIVATION 20 Banded Good Mornings 10 Air Squats 10 Scap Pulls 5 Inchworm 1 Push-up Carpark Run Or 250/200m Row —– Metcon (Time) For Time: 50 Strict Pull-ups 100 Hand Release Push-ups 5,000m Run 45 minute Cap ** Read On […]
Thursday
CrossFit Inventive – CrossFit Warm-up Foam Roll 5 Minutes focus on Freeing up Lats and Shoulders. —- Puppy Dog On Roller 1:00 Twisted Cross 0:30 e/s Front Rack 0:30 Wrist 0:30 Lower Back/Hipflexor 0:30 e/s — BARBELL 10 Good Morning 10 Wrist Rotations 5 Push Press 5 Push Jerks 5 Deadlifts 5 Hang Power Cleans […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Machine 20 Scorpions F/B Lower Back/Hipflexor 0:30 e/s Spiderman 0:30 e/s Twisted Cross 0:30 e/s Wrist 0:30 ——– ACTIVATION 50m Run 10m Bear Crawl 10 Single Leg RDL’s E/S 6 Alt Devils Press —– Metcon (AMRAP – Rounds and Reps) AMRAP 30: 1 x 100m Run 1 x […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Banded Lower Body Wrist 0:30 Banded Upper Body Squat Hold 1:00 —– 20 Banded Glute Bridges 20 Banded Pull-aparts — Barbell: 10 Good Mornings 10 Wrist Rotations 5 Front Squats 3 Clean Pulls 3 Power Cleans 3 Squat Cleans 3 Push Press 3 Push Jerks 3 Split Jerks —- […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Banded Lower Body Wrist 0:30 Backwards/Forwards —— ACTIVATION 1:00 MACHINE 10 BANDED PRESS E/S 3 INCHWORM 3 PUSH-UPS 10M PIKE HS-WALK 1 WALL WALK 1 ROPE CLIMB/3 LAYING TO STANDING —– Handstand Walk (5 Minutes For Max Distance) Working in 10m Increments. SUBS – Pike HS-Walk – Partner […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Foam Roll 5 Minutes Banded Shoulder Mobility Couch 1:00 e/s Spiderman 1:00 e/s Calf 0:30 e/s 30 Calf Pumps —– ACTIVATION 30 Banded Pull-aparts 10 Pass Throughs 10 Scap Push-ups 10 Scap Pulls 5 Kipping Knee Raises 1-3 Strict Pull-ups/5 Ring Row’s —– Continous Midline 4 Rounds: 20 Sec Hollow […]