Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Couch 1:00 e/s Spiderman 1:00 e/s Wrist 0:30 Banded Ankle Mobility 1:00 e/s Banded Shoulder Mobility ——- ACTIVATION 10 Wrist Rotations 5 Deadlifts 3 Clean Pull 3 Hang Clean Pulls 3 Power Cleans 3 Push Press 3 Push Jerks 3 Jerk Drive 3 Split Jerks 1 Clean Pull 1 […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2:00 machine Couch 1:00 e/s Hamstring On Upright 1:00 e/s Puppy Dog 0:30 Twisted Cross 0:30 e/s Writs 0:30 ——- 2 Laps Each Side Of DB OH-Carries 10m Bear Crawl 10m Walking Lunges 10 Alt Power Snatches Metcon (Time) 8 Sets: 20/16 Calorie Bike Erg 20m Bear Crawl @12 […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Foam Roll (6 Minutes) Target: – Quads – Hamstrings – ITB’s – Adductors Banded Lower Body – Hamstring – Adductors – Lower Back – Puppy Dog 1:00 On Roller – Twisted Cross 0:30 e/s ACTIVATION – 20 Banded Good Mornings – 20 Banded Pull-parts – 20 Hollow Rocks – 10 […]
Monday
CrossFit Inventive – CrossFit Warm-up 2:00 Machine 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 ——— Barbell: 10 Wrist Rotations 5 Front Squats 3 Power Cleans 3 Squat Cleans Front Squat (4 Sets 3 Reps) Build Up and Complete 5 […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 1:00 Bike 1:00 Row Standing Quad 0:30 e/s Calf on Upright 0:30 e/s Spiderman 0:30 e/s ———- 30 Halo Glute Bridges 30 Sec Static Wall Squat 10 Air Squats 30 Sec Plank Hold 10 Air Squats ———- Metcon (Time) 5 Rounds: 10 Wallball 9/6kg 200m Run 40/32 Calorie Bike […]
Partner WOD
CrossFit Inventive – CrossFit Warm-up Spiderman 0:30 e/s Glute 0:30 e/s Lowewr Back 0:30 e/s Twisted Cross 0:30 e/s 3 Way Puppy Dog 0:30 each ———- P1: Cals Machine @Moderate Pace P2: 20 Banded Good Mornings 10 Banded Pull-aparts 10 Pass Throughs 30 Sec Hanging Knee Raise. (Swap) Partner Barbell Snatch Warm-up 5 Hang Power […]
Friday
CrossFit Inventive – CrossFit Warm-up Foam Roller 5 Minutes MOBILITY – 1:00 Banded Upper – 1:00 Glute E/S – Banded Lower Body 0:30 each – Calf 0:30 e/s – 30 Calf Pumps ACTIVATION 2 Rounds: – 15 Banded Pull-aparts – 15 Glute Bridges – 10 Hollow Rocks Back Squat (Build To One Set of Three […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 1:00 Row 1:00 Ski Banded Lower Body Puppy Dog On Roller 1:00 Twisted Cross 0:30 e/s ——— Moderate weight: 10 Dumbbell SL-RDL’s E/S 10 Alt DB Hang Power Snatch 4 Alt Devils Press ——– Metcon (No Measure) EMOM 30 0:00-10:00 200/150m Row 10:00-20:00 6 Single Dumbbell Alternating Devils Press […]
Thursday
CrossFit Inventive – CrossFit Warm-up 2:00 Mins Machine 1 Lap Inchworm 1 Lap Spiderman Lunge 20 Scorpions F/B Lower Back Hipflexor 0:30 e/s Wrist 0:30 Fingers Back/Forward ——- Overhead Opener 1:00 Dumbbell Single Leg RDL x 20 12 Dumbbell Alt Hang Power Clean 10 Scap Pulls 10 Kipping Swings HS-Hold 0:30 —— Bench Press (15 […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 30 Sec Machine 30 Sec Plank Hold 30 Alt Shoulder Taps 30 Sec Hollow Hold 30 Sec Machine 30 Sec Static Wall Squat 30 Abmat Sit-ups 30 Sec Superman Hold Metcon (2 Rounds for time) 5 Sets: PA: 15 Burpee To Target 1000/800m Bike Erg 15 Burpee To Target […]