Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 3 Rounds: 30 Sec Machine 30 Sec Plank Hold 5 Scap Pulls 5 Ring Rows — 20 Scorpions F/B Lower Back/Hipflexor 0:30 Spiderman 0:30 e/s Twisted Cross 0:30 e/s — Metcon (AMRAP – Reps) On The 3:00 x 10 Rounds: 500/400m Row Max Body Weight Reps Odd Rounds: Burpee […]
Tuesday
CrossFit Inventive – CrossFit Warm-up 2:00 Machine Couch 1:00 e/s Frog 2:00 Front Rack 0:30 Wrist 0:30 Calf 0:30 e/s 30 Calf Pumps ——- 4 LAPS HALO CRAB WALKS 10 BARBELL GOOD MORNINGS 10 WRIST ROTATIONS 5 FRONT SQUATS Front Squat (In 15 Minutes ) Final Week: Build up & complete 4 Sets 5 Reps […]
PARTNER WOD
CrossFit Inventive – CrossFit Warm-up Double Carpark Run Tabata 20/10 x 8: Plank Hold —- Spiderman 0:30 e/s Glute 0:30 e/s Twisted Cross 0:30 e/s Puppy Dog 0:30 Calf 0:30 e/s 30 Calf Pumps —– P1: 10 Scap Pulls 5 Kipping Swings 3 Strict Pull-ups/Ring Rows’s P2: 10 Kettlebell Deadlifts 5 Kettlebell Swings 5 HRPU […]
Saturday “Partner WOD”
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility — Wrist F/B 0:30 Lower Back/Hipflexor 0:30 Spiderman 0:30 —– ACTIVATION Work Through in any order with Partner. 20 Banded Pull-aparts 10 Press e/s 10 HRPU 30 Sec L-Ring Hold 30 Sec Handstand Hold Metcon (Time) For Time: 21 Handstand Push-ups 21 Push Press 50/35kg 21 Ring […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Bike 1:00 Ski 1:00 20 Scorpions F/B 5 Inchworm 1 Push-up 10 Wall Facing Squats 20 Alt Shoulder Taps 10 Banded Press e/s —— Barbell : 10 Wrist Rotations 3 Strict Press 4 Push Press 5 Push Jerks Metcon (No Measure) EMOM 28: 1- 15 STOH 20/15kg 2- 15/12 […]
Friday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility Banded Lower Body Spiderman 0:30 e/s Wist 0:30 Calf 0:20 e/s 30 calf Pumps ——- ACTIVATION 20 Banded Pull-aparts 10 Press E/S 20 banded Gluter Bridges —— BARBELL: 10 Good Mornings 10 Wrist Rotations 3 Push Press 3 Split Jerks 3 Power Cleans 3 Front Squats 3 […]
Thursday
CrossFit Inventive – CrossFit Warm-up 2:00 Mins Machine Twisted Cross 0:30 Puppy Dog Pose 0:30 Lower Back/Hipflexor 0:30 e/s Spiderman 0:30 e/s ———- ACTIVATION 20 Banded Pull-aparts 10 Banded Press e/s 5 HRPU 5 Scap Pulls 5 Kipping Knee Raises —— 10 Reps Empty Bar Bench Press Bench Press (5 x 5 For Total Load.) […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Machine Couch 1:00 e/s Spiderman 1:00 e/s Lower ack/Hipflexor 0:30 e/s Twisted Cross 0:30 e/s Wrist 0:30 —— 20 Banded Good Mornings 2 Rounds: 4 x 10m Shuttle runs 2 x 10m Farmers carries (Choose own weight) Metcon (Time) For Time: 50-40-30-20-10 Bike Erg Cals Russian KBS @24/16kg […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility —- Lower Back/Hipflexor 0:30 e/s Glute 0:30 e/s Samson + Tricep 0:30 e/s —— ACTIVATION 20 Banded Pull aparts 10 Pass Throughs 10 Press e/s 10 Rows 10 HRPU Hollow Rock Hold 0:30 —— Metcon (No Measure) Beast Accessory 5 Sets: A. 10 Barbell Bent Over Row’s […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up 2 Minute Bike Puppy Dog on Roller 1:00 T-Spine On Roller 1:00 (Hold light Plates) Frog 2:00 Couch 1:00 e/s Squat Hold 0:30 Ankle Mobility 0:30 e/s ——– PVC: Pass Throughs x 10 Pass Arounds 10 e/w OHS x 10 Snatch Balance x 10 —– Barbell: 3 Snatch High […]