Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 1:00 Bike 1:00 10m Shuttle Runs 10 Leg Swings F/L Standing Quad 0:30 e/s Calf 0:30 e/s 30 Calf Pumps Spiderman 0:30 e/s 20 Banded Good Mornings ———- Metcon (Time) 3 Sets: 300m Run 20/16 Cal Bike Erg 300m Run 16/12 Cal Bike Erg 300m Run 12/10 Cal Bike […]
Monday
CrossFit Inventive – CrossFit Warm-up 2:00 Machine Lower Back-Hipflexor 0:30 e/s Glute 0:30 e/s Spiderman 0:30 e/s Puppy Dog 1:00 ——- ACTIVATION 30 Banded Pull-aparts 10 Scap Pulls 15 Air Squats ——– Weighted Pull-ups (For Total Load) 5 Sets 4 Reps SUBS – As many as possible with weight. – Body Weight. – Banded Metcon […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Machine 30 Banded Pull-aparts 20 Alt Shoulder Taps 20 Banded Good Mornings 30 Calf Pumps ——- ACTIVATION 5 INCHWORM PLANK HOLD 0:30 10 HOLLOW ROCKS SUPERMAN HOLD 0:30 —– Metcon (AMRAP – Rounds and Reps) AMRAP 30: 15 Cal Ski 15 Abmat Sit-ups 15 Cal Bike Erg 15 […]
Saturday “Partner WOD”
CrossFit Inventive – CrossFit Warm-up 20 Scorpions F/B Lower Back/Hipflexor 0:30 e/s Glute 0:30 e/s Spiderman 0:30 e/s Wrist 0:30 e/s Twisted Cross 0:30 e/s Calf 0:20 e/s 30 Calf Pumps ——— P1. Row steady pace P2. 10 Barbell Good Mornings 10 Wrist Rotations 5 Power Cleans ——- Metcon (Time) For Time: 3,000m Row Directly […]
Friday
CrossFit Inventive – CrossFit Warm-up 20 x 10m Shuttle Runs 10 Leg Swings F/L Standing Quad 0:30 e/s Spiderman 0:30 e/s Frog 2:00 Calf 0:30 e/s 30 Calf Pumps ———- ACTIVATION 4 Laps Halo Glute Bridges —— Tabata 20/10 x 8 Rounds: – Double-unders/Singles/Dubz Practice – Plank Hold —– BARBELL: 10 Back Squats —– Back […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 4:00 Min Bike 4 Laps Crab Walks 20 Banded Pull-aparts 10 Banded Press e/s 6 HRPU’s 10 Single Dumbbell- RDL’s e/s (Mod weight) 10 Single DB Clean & Jerks (Mod weight) Metcon (Time) 5 Rounds For Time: 1,000m Bike Erg 20 Dumbell Clean & Jerk 1,000m Bike Erg 20 […]
Thursday
CrossFit Inventive – CrossFit Warm-up 5 Minutes Foam Rolling — Banded Upper Mobility Banded Lower Mobility Wrist 0:30 Backwards/Forwards —- ACTIVATION 30 Banded Pull-aparts 10 Banded Press e/s 5 Inchworm 1 Push-up 10m Pike Handstand Walk 30 sec Handstand Hold —- Barbell: 10Bench Press — Bench Press (5 x 4 For Total Load) Metcon (Calories) […]
Thursday
CrossFit Inventive – Pure Conditioning Warm-up 1:00 On Each Machine —– Activation 20 Scorpions F/B 5 Inchworm 1 Push-up 30 Calf Pumps 20 Banded Pull-aparts 20 Banded Good Mornings —- Metcon (Time) Machine Intervals Bike Erg 2,000m Rest 1 minute 1,500m Rest 1 Minute 1,000m Rest 3:00 Row 1,000/850m Rest 1 minute 750/650m Rest 1 […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e/s Spiderman 1:00 e/s Glute 1:00 e/s Wrist 0:30 —- Banded Shoulder Mobility —- ACTIVATION 20 Halo Glute Bridges 10 Barbell Wrist Rotations 10 Good Mornings 5 Barbell Strict Press — Strict Press (5 Sets of 4) Keep tight throughout. No assistance through knees or hips. Lock bar […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up 2 Minute Machine Ankle Mobility 0:30 e/s Couch 1:00 e/s Squat Hold 1:00 (knees Out) Wrist 0:30 Front Rack Samson + Tricep 0:30 e/s ——- 2 Laps Halo Crab Walks 20 Halo Glute Bridges ——- Barbell: 3 Clean High Pulls 3 Muscle Cleans 3 Front Squats 2 Power Cleans […]