Wednesday
CrossFit Inventive – CrossFit Warm-up Foam Roll 5 Minutes Banded Shoulder Mobility Samson with Tricep 0:30 e/s Glute 0:30 e/s 20 Scorpions F/B Lower Back/Hiopflexor 0:30 e/s Wrist 0:30 ——- ACTIVATION 2 LAPS WALKING LUNGES 4 LAPS OVERHEAD DB WALKS E/S 10 DB-PUSH PRESS E/S ——– BARBELL 10 WRIST ROTATIONS 5 STRICT PRESS 5 PUSH […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up 10 mod pac shuttle runs 5 inchworm 1!push ups 20 scorpions F/B Lower Back Hipflexor 0:30 e/s Frog 2:00 Front Rack 0:30 Wrist O:30 —— 4 Laps Halo Crab Walks —— Barbell: 10 wrist rotations 5 front squats 3 clean pulls 3 power cleans 3 squat cleans ——- Clean […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e/s Spiderman 1:00 e/s Lower Back/Hipflexor 0:30 e/s Calf 0:20 e/s 30 Calf Pumps ——- Banded Shoulder Mobility —— ACTIVATION 10 Banded Pull-aparts 10 Pass throughs 10 Press e/s 10 Scap Pulls 10 Kipping Swings —— Strict Pull-ups (“Test”) 1 Set of Max Reps You can Hang as […]
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 Puppy Dog 0:30 Calf 0:30 e/s 30 Calf Pumps ——— 20 Banded Good Mornings 20 Halo Glute Bridges 30 Double-unders/60 Singles ——- Metcon (Time) 5 Rounds For Time: 800/700m Row 30 Kettlebell Swings 24/16kg 50 Double-unders Cap […]
Monday
CrossFit Inventive – CrossFit Warm-up 2:00 Machine Frog 2:00 Front Rack 1:00 Couch 1:00 e/s Ankle Mobility 0:30 e/s Calf 0:20 e/s ——— 30 Calf Pumps 20 Halo Band Glute Bridges 10 Goblet Squats Mod Weight ——– Barbell: 10 Good Mornings 10 Wrist Rotations 5 Front Squats ——– Front Squat Build up & complete 5 […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Machine Couch 1:00 e/s Glute 1:00 e/s 3 Way Puppy Dog Pose 0:30 Twisted Cross 0:30 e/s ——— MIDLINE: TABATA 20/10 X 8 SETS: Plank Hold Superman Hold ———- ACTIVATION 10 Banded Press e/s 10 Push-ups 5 Pull-ups/Ring Rows —— Metcon (AMRAP – Rounds and Reps) Every 5:00 […]
Saturday “Partner WOD”
CrossFit Inventive – CrossFit Warm-up 20 x 10m Shuttle runs (Mod Pace) 1 Lap Inchworm 1 Lap Spiderman 1 Lap Bear Crawl 10 Wall Squats ——– Partner BB Warm-up: P1: 10 Wrist Rotations 3 Power Cleans 3 Push Jerks 3 Clean & Jerks P2: 15 Banded Good Mornings 10 Banded press E/S 10 Kettlebell Deadlifts […]
Friday
CrossFit Inventive – CrossFit Warm-up 2:00 machine 2:00 Frog 1:00 Couch 0:30 Ankle Mobilty —– Banded Shoulder Mobility —– ACTIVATION 2 Rounds: 10 Wall Squats 5 Down Dog Push-ups 0:30 Plank Hold Back Squat (5 Sets 3 Reps) Build up and complete 5 Sets of 3 Reps at the same weight. Rest as needed between […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 1:00 Min On each Machine Lower Back /Hipflexor 0:30 e/s Spiderman 0:30 e/s Twisted Cross 0:30 e/s Puppy Dog 0:30 e/s Metcon (5 Rounds for time) Every 9 Minutes x 5: 42/36 Cal Ski 42/36 Cal Bike Erg 42/36 Cal Row (45 min Running Clock)
Thursday
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 Front Rack 0:30 e/s 3 Way Puppy Dog 0:30 Wrist 0:30 ——– ACTIVATION 10 Scap Pulls 5 Kipping Swings 3 Strict Pull-ups ——– BARBELL 10 Good Mornings 10 Wrist Rotations 5 Front Squats 5 Power Cleans 3 […]