Thursday
CrossFit Inventive – CrossFit Warm-up Foam Roll 6 Minutes Lower Back Calves — BANDED LOWER BODY TWISTED CROSS 0:30 E/S CALF 0:30 E/S 30 CALF PUMPS — ACTIVATION 10 Scap Push-ups 5 Inchworm 1 Push-up 30 Banded Pull-aparts Bench Press (15 Minutes) Build To a Moderate to Heavy 3 Reps and complete 5 Sets of […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 1:00 easy on each machine 2:00 minutes on own stretches. Metcon (Time) 44 Minute Running Clock. “MACHINE INTERVALS” Every 4 Minutes x 3 Rounds: 50/40 Calories Row Rest 4 Minutes after third Set. Every 4 Minutes x 3 Rounds: 50/40 Calorie Bike Erg Rest 4 Minutes after third Set. […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e/s Frog 2:00 Front Rack 0:30 Puppy Dog 0:30 Twisted Cross 0:30 e/s Wrist 0:30 F/B ——- 2 Laps Halo Crab Walks Barbell: 10 Good Mornings 5 Back Squats 10 Wrist Rotations 5 Front Squats —– Back Squat (15 Mins to complete. ) Build To a heavy Single. […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Couch 1:00 e/s Frog 2:00 Front Rack 0:30 Wrist 0:30 F/B Ankle Mobility 1:00 e/s ———- 30 Halo Glute Bridges 2 x 20m e/s Bottoms up Kettlebell Carry ——– BARBELL: 10 WRIST ROTATIONS 5 FRONT SQUATS 3 MUSCLE CLEANS 3 HANG CLEANS 3 POWER CLEANS 3 HANG SQUAT CLEANS […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 4:00 Machine Steady Pace Frog 2:00 Glute 1:00 e/s Twisted Cross 0:30 e/s ACTIVATION 2 ROUNDS: 5 SCAP PULLS 5 PUSH-UPS 5 AIR SQUATS — 1 FULL ROUND OF “CHELSEA” AS YOU WILL PERFORM IN THE WORKOUT. Chelsea (AMRAP – Rounds and Reps) Every minute on the minute for […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Foam Roller 5 Minutes Puppy Dog On Roller 1:00 Twisted Cross 0:30 e/s Front Rack 0:30 Wrist 0:30 Spiderman 0:30 e/s Lower Back/Hipflexor 0:30 e/s —— ACTIVATION 10 BANDED PRESS E/S 10 PAS THROUGHS 20 PULL-APARTS — BARBELL: 10 GOOD MORNINGS 10 WRIST ROTATIONS 5 POWER CLEANS 5 PUSH JERKS […]
Monday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility Spiderman 1:00 e/s Glute 0:30 e/s Squat Hold (Knnes Out) 1:00 ——- ACTIVATION 3 ROUNDS: – 10 BANDED PULL-APARTS – 10 HALO GLUTE BRIDGES – 10 HOLLOW ROCKS/V-SITS —– BARBELL: – 3 Snatch High Pulls – 3 Behind The Neck Push Jerks – 3 Power Snatch Power […]
Saturday “Partner WOD”
CrossFit Inventive – CrossFit Warm-up 200m Run 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 5 Inchworms 1 Push-up ——- With Partner: 5 Reps of Each…… Warm-up to BJO Height Dumbbell Thrusters — 1 Rope Climb Metcon (Time) For Time: 50 Box Jump Overs […]
Friday
CrossFit Inventive – CrossFit Warm-up Foam Roll Lats 1:00 e/s 2 minutes on anything else Banded Shoulder Mobility Spiderman 1:00 e/s Glute 1:00 e/s ACTIVATION 20 Banded Pull-aparts 10 Pass Throughs 10 Press e/s 10 Scap Push-ups 10 Scap Pulls Metcon (Weight) 4 Set Super Set: 10 Dual Dumbbell Flat Bench Press 10 Strict Pull-upsYou […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Warm-up 1:00 Minute on each Machine Banded Lower Body Twisted Cross 0:30 e/s Elevated Puppy Dog 1:00 Metcon (Time) 2 Rounds For Time: 100/85 Calorie Row 100/85 Calorie Ski erg 100/85 Calorie Bike