Tuesday
CrossFit Inventive – CrossFit Warm-up 5 Minutes Foam Rolling —– Glute 1:00 e/s Banded Lower Body —- Banded Shoulder Mobility — ACTIVATION 30 Banded Pull-aparts 10 Banded Press e/s 30 Banded Glute Bridges —- BARELL: 10 Good Mornings 5 Barbell Push Press 5 Barbell Push Jerks 10 Deadlifts —- Deadstop Deadlifts (5 Sets 5 Reps) […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Tabata Machine 20/10 x 10 Rounds Increase Speed Each effort 5 Inchworm 1 Push-up Spiderman 0:30 e/s Glute 0:30 e/s Front Rack 0:30 Twisted Cross 0:30 e/s —– ACTIVATION Plank Hold 0:30 Rest 15s Hanging Knee Raise 0:30 Rest 15s Superman 0:30 Rest 15s Hanging Knee Raise 0:30 Rest […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Machine Couch 1:00 e/s Spiderman 1:00 e/s Calf 0:30 e/s 30 Calf Pumps ——– Metcon (Time) 8 Sets: 30/25 Calories Bike Erg 100m Sandbag Run 200m Run
Monday
CrossFit Inventive – CrossFit Warm-up Frog 2:00 Couch 1:00 Ankle Mobility 0:30 e/s Samson + Tricep 0:30 e/s Front Rack 0:30 Wrist 0:30 ——— 4 Laps Crab Walks 10 Scap Pulls 5 Kipping Swing 5 Strict Pull-ups ——— Barbell: 10 Wrist Rotations 5 Front Squats 3 Hang Squat Cleans 3 Squat Cleans ——– Front Squat […]
Partner WOD
CrossFit Inventive – CrossFit Warm-up 1:00 Bike 1:00 Shuttle Runs x 10m 10 Leg Swings F/L Spiderman 0:30 e/s Lower Back/Hipflexor 0:30 e/s Twisted Cross 0:30 e/s ——— ACTIVATION 30 Halo Glute Bridges 30 Alt Shoulder Taps 30 Abmat Sit-ups 30 Banded Good Mornings 30 Sec Plank Hold —- 1 Round Each of Part B […]
Friday
CrossFit Inventive – CrossFit Warm-up Foam Roll: – Lats 1:00 e/s – 4:00 Of your choice. Puppy Dog On Roller 1:00 Twisted Cross 0:30 e/s Spiderman 0:30 e/s Couch 1:00 e/s Calf On Upright 0:30 e/s 30 Calf Pumps —— 10 Box Step-Overs 10 Scap Pulls 10 Ring Rows —- L-Ring Holds: 20 On/40 Off […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 1:00 Each Machine Couch 1:00 e/s Spiderman 0:30 e/s Puppy Dog 0:30 e/s Twisted Cross 0:30 e/s —– Metcon (4 Rounds for calories) 4 Sets: AMRAP 7: 5-10-15-20-25 ETC… Row Calories Ski Calories Bike Calories Rest 3:00 Between Sets. Score = Total cals Each Set.
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Bike erg 20 Scorpions F/B Lower back/Hipflexor 0:30 e/s Glute 0:30 e/s Calf 0:30 e/s 30 calf Pumps —— 5 Inchworms 1 Push-up 10 Alt Box Step-ups 10 Alt DB Hang Snatches 5 Box Jump Overs/Step-overs Metcon (AMRAP – Reps) 32 Minutes 8 Rounds For Total Reps: PA. […]
Thursday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility Wrist 0:30 Glute 1:00 e/s Spiderman 0:30 e/s ———- ACTIVATION 20 Banded Pull-aparts 30 Sec HS-Hold 10 Barbell Wrist Rotations 10 Barbell Good Mornings 5 Power Cleans Power Clean (15-12-9) Unbroken Sets For Load:Rest As Needed Between Sets Cleans must be performed Touch & Go. Athletes choose […]
Wednesday
CrossFit Inventive – CrossFit Warm-up (No Measure) Couch 1:00 e/s Spiderman 1:00 e/s Wrist 0:30 Calf 0:20 e/s 30 calf Pumps Banded Shoulder Mobility ——- ACTIVATION 10 Wrist Rotations 5 Push Press 5 Front Squats 5 Thrusters 10 HRPU’s 40 Double-unders/60 Single Skips Bench Press Build To Heavy Triple….. Directly Into 1 Set of Max […]