Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 1:00 On Each Machine Couch 1:00 e/s Lower Back/Hipflexor 1:00 e/s —— STATIC MIDLINE Plank Hold 0:30 Rest 0:15 Side Plank (R)0:30 Rest 0:15 Side Plank (L) 0:30 Rest 0:15 Hollow Hold 0:30 Rest 0:15 Superman Hold —– Metcon (Time) 5 Sets: 1,000m Bike Erg 500/400m Row Rest 2:00 […]
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 Glute 0:30 e/s —– ACTIVATION 30 Banded Good Mornings 20 Banded Halo Glute Bridges 10 Hand Release Push-ups —– Practice Deadball to Shoulders —- Metcon (No Measure) Every 4 Minutes x 8 Sets: 15/12 Calorie Bike 10 […]
Monday
CrossFit Inventive – CrossFit Warm-up Puppy Dog Pose On Roller 1:00 T-Spine On Roller 1:00 (Hold Light Plates) Frog 2:00 Couch 1:00 e/s Calf 0:30 e/s 30 Calf Pumps —– ACTIVATION 20 Banded Pull-aparts 10 Pass Throughs 10 OHS —– TABATA 20/10 X 8 Skipping of your choice Body Weight Glute Bridge Hold —– Overhead […]
Partner WOD
CrossFit Inventive – CrossFit Warm-up Twisted Cross 0:30 e/s Front Rack 0:30 Wrist 0:30 Glute 0:30 e/s Samson Tricep 0:30 e/s Calf 0:30 e/s 30 Calf Pumps 2 Laps Halo Crab Walks 20 Halo Glute Bridges ——– P1. & P2. BARBELL: 10 WRIST ROTATIONS 3 REPS OF EACH MOVEMENT (Swap) —- Build To Weight —- […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Min Machine 20 Scorpions F/B Lower Back/Hipflexor 0:30 e/s Glute 1:00 e/s Banded Shoulders —— 30 Banded Good Mornings 20 Walking Lunges 10 Banded Press e/s — Warm up to Kettlebell/Dumbbell weights. — Metcon (Time) 100 Kettlbell Swings @24/16kg Rest 2:00 Minutes 100 Walking Lunges (Body weight) Rest […]
Friday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility Lower Back/Hipflexor 0:30 e/s Glute 0:30 e/s Spiderman 0:30 e/s Wrist 0:30 F/B —- Banded Pull aparts x 30 Banded Pass Throughs x 10 Banded Press x 10 e/s —- 30 Sec HS-Hold 30 Sec Hollow Rock Hold — Metcon (Time) For Time: 3 Rounds: 10 Handstand […]
Thursday
CrossFit Inventive – CrossFit Warm-up Foam Roll Lower Back Hammies ITB’s Lats —- 3-Way Puppy Dog Pose 0:30 each Twisted Cross 0:30 e/s Glute 0:30 e/s Spiderman 0:30 e/s Frog 2:00 —– ACTIVATION 3 Rounds: 30 sec Machine 30 sec Plank Hold 30 sec Machine 30 sec L-Ring Holds —- Metcon (Calories) On The 2:00 […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Foam Roller 5 Minutes — Puppy Dog Pose On Roller 1:00 BANDED LOWER BODY Calf 0:30 e/s 30 Calf Pumps — ACTIVATION 20 Banded Good Mornings 2 Laps E/S Dumbbell Overhead Carries 10 Push Jerks E/S —— 10 Reps Empty Barbell Deadlifts —— Deadlift (No Touch Deadlifts) 5 Sets 4 […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up PVC: 10 PASS THROUGHS 10 PASS AROUNDS 10 OHS 10 SNATCH BALANCE — 1 LAP INCHWORM 1 PUSH-UP 1 LAP SPIDERMAN LUNGE 1:00 SQUAT HOLD (KNEES OUT) BANDED ANKLE MOBILITY 0:30 E/S — 1:00 T-SPINE PLATE HOLD — BARBELL: 2 SNATCH HIGH PULLS 2 HANG SNATCH HIGH PULLS 2 […]
Tuesday
CrossFit Inventive – CrossFit Warm-up MOBILITY Banded Shoulder Calf On Upright 0:30 30 Calf Pumps Spiderman 0:30 e/s Glute 0:30 E/S ——- ACTIVATION 10 Scap Push-ups 5 Strict Push-ups 10 Scap Pulls 5 kipping knees Raises —— TABATA 20/10 SKIPPING PLANK HOLD —– 10 Reps Empty Barbell Bench Press Bench Press (5 Sets 3 Reps) […]