Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Machine Couch 1:00 e/s Glute 1:00 e/s Calf 0:20 e/s 30 Calf Pumps Twisted Cross 0:30 e/s ———- ACTIVATION 2 ROUNDS: 10 Banded Press e/s 10 Alt Box Step-ups 5 Box Jumps 5 Scap Pulls —- Warm-up to Dumbbell Movements —- Metcon (Time) For Time: 100 Dumbbell Hang […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e/s Spiderman 0:30 e/s Front Rack 0:30 e/s Twisted Cross 0:30 e/s Wrist 0:30 ——- ACTIVATION 20 BANDED PUILL-APARTS 10 PRESS E/S 10 SCAP PULLS 5 KIPPING SWINGS 5 STRICT PULL-UPS 10 AIR SQUATS —— L-Ring Holds EMOM 5: 20 Second Hold/40s Rest Bench Press Build up and […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Frog 2:00 Couch 1:00 e/s T-Spine Accumulate 2:00 minutes Hold SmaLL Plates. Banded Ankle Mobility 0:30 e/s 30 Banded Good Mornings 30 Banded Pull-aparts 10 Baned OHS Barbell: 3 Power Snatch 3 OHS 3 Snatch Balance 3 Squat Snatch — Snatch Balance (EMOM X 2 REPS) “Primer” Building where […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e/s Lower Back/Hipflexor 1:00 e/s Wrist 0:30 Calf 0:30 e/s 30 Calf Pumps —- Banded Shoulder Mobility —- ACTIVATION 30 Banded Pull-aparts 30 Halo Glute Bridges 30 Banded Good Mornings —– Barbell: 5 Deadlifts 5 HPC 5 Push Jerks — 3 Deadlifts 2 HPC 1 Push Jerk — […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Minute Machine 20 Scorpions Lower Back/Hipflexor 0:30 e/s Glute 0:30 e/s Twisted Cross 0:30 e/s —— 20 Banded Good Mornings 10 Strict Push-ups 10 Dual Chin Height Kettlebell (light) 20m Dual Front Rack Walk (light) Then 10 Reps at Workout weight KBS Metcon (Time) 8 Rounds For Time: […]
Monday
CrossFit Inventive – CrossFit Warm-up 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 5 Sets x 1 Rep Build to […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 1:00 On Each Machine 20 Glute Bridges 20 Good Banded Mornings 20 Banded Pull aparts Plank Hold 1:00 Metcon (Time) 10 Rounds For Time: 250m Row 500m Bike Erg Rest 1 Minute Between Rounds. Cap 40 MinutesFemales: 200 Row 450m Bike Erg
Saturday “Partner WOD”
CrossFit Inventive – CrossFit Warm-up Lower Back/Hipflexor 0:30 e/s Glute 0:30 e/s Front Rack 0:30 3-Way Puppy Dog 0:30 Wrist 0:30 F/B ——- P1: Easy Pace Machine Cals P2: 10 Barbell Good Mornings 10 Back Rack Wrist Rotations 5 Back Squats 5 Front Squats 5 Power Cleans (Swap) Metcon (Time) For Time: Buy In: 100 […]
Friday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility Spiderman 1:00 e/s Lower Back/Hipflexor 1:00 e/s Calf 0:30 e/s 30 Calf Pumps ———- ACTIVATION 10 Scap Pulls 5 Kipping Swings 5 Power Snatches 10 Alt Box Step-ups 5 Attempts at Todays Box Jump Height. Strict Pull-ups (12-10-8-6-4-2) Aiming For Unbroken Sets. Use a Band/Bands where needed. […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 20 Scorpions F/B Lower Back/Hipflexor 0:30 e/s Puppy Dog 0:30 Wrist 0:30 —— ACTIVATION 2:00 Easy Bike 10 Push-ups 50m Light DB carry 1:00 Moderate Bike 50m Light DB Carry 10 DB Hang Cleans 30s Fast Bike 10 Hang Cleans @Workout weight 20m Carry Workout Weight Farmers Carry If […]