Thursday
CrossFit Inventive – CrossFit Warm-up 200m Run 10 Leg Swings F/L 1 Lap Inchworm 1 Push-up 1 Lap Spiderman Lunge 30 Calf Pumps Calf Stretch On Upright 0:30 e/s ——– 20 Halo Glute Bridges 20 Banded Good Mornings 20 Alt Shoulder Taps 1:00 Plank Hold Metcon (4 Rounds for reps) AMRAP 7: 200M Run 15 […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Banded Shoulder Mobility Banded Lower Body ———– 1 Round: 12/10 Cal Machine 10 HRPU’s 100m Single DB Overhead Carry (50m e/w) Plank 1:00 Metcon (Time) For Time: 20-18-16-14-12-10-8-6-4-2: Single Dumbbell Alt Power Snatch 22.5/15 Hand Release Push-ups Machine Calories Optional But Do it: 100 Abmat Sit-ups
Wednesday
CrossFit Inventive – CrossFit Warm-up Foam Rolling 5:00 Couch 1:00 e/s Lower Back/Hipflexor 0:30 e/s Glute 0:30 e/s Twisted Cross 0:30 e/s 3 Way Puppy Dog Pose 0:30 of each —– ACTIVATION 10 PVC PASS AROUNDS E/W 10 PVC PASS THROUGHS 10 PVC OHS 30 BANDED PULL-APARTS Overhead Squat Build Safely throughout the 10 minutes […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up T-Spine 1:00 on Roller Holding 1.25-2.5kg plates. Puppy Dog Pose on Roller 1:00 Frog 2:00 Couch 1:00 e/s ———- ACTIVATION 20 BANDED PULL-APARTS 10 PASS THROUGHS 10 OHS —– BARBELL: 10 Barbell Good Mornings 3 Hang Muscle Snatch 3 High Hang Pulls 3 Hang Power Snatch 3 OHS 3 […]
Tuesday
CrossFit Inventive – CrossFit Warm-up BANDED LOWER BODY BANDED UPPER BODY ——- ACTIVATION 30 BANDED PULL-APARTS 10 SCAP PULLS 5 KIPPING SWINGS 3 STRICT PULL-UPS 20 BANDED GOOD MORNINGS — MODERATE DUMBBELLS: 5 DEADLIFTS 5 HANG POWER CLEANS 5 PUSH JERKS Deadlift (15 MINUTES:) Build To A Heavy safe Single Then…… 1 Set of Max […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 3 Rounds: Machine 1:00 10 Halo Glute Bridges 20 Alt Shoulder Taps 20 Sec L-Ring Hold 10 Alt Single Leg RDLS’s Mod weight. Metcon (Calories) EMOM 30: ODD: Max Calorie Machine EVEN: REST *Record the total Cals over the 15 working sets. Let the machine tick over but no […]
MONDAY
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility Wrist 0:30 F/B Spiderman 0:30 (Rotations) Glute 0:30 e/s Calf 0:30 e/s 30 calf Pumps ——– ACTIVATION 10 Barbell Good Mornings 10 Wrist Rotations 3 Power Cleans 5 Push Press 3 Split Jerks 3 Front Squats 3 Squat Clean & Split Jerks Squat Clean and Jerk (12 […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 200m Row 20 Scorpions F/B 200m Row Standing Quad 0:30 e/s 200m Row 20 Banded Good Mornings 200m Row 20 Halo Glute Bridges 200m Machine 10 Box Step-Overs Metcon (Calories) On The 2:00 x 10 rounds: 8 Double Dumbbell Box Step-Overs Max Meter Row in Remaining Time. Box RX; […]
Saturday “Partner WOD”
CrossFit Inventive – CrossFit Warm-up Spiderman 1:00 e/s Glute 1:00 e/s Puppy Dog 1:00 Twisted Cross 0:30 e/s —— ACTIVATION P1: MACHINE P2: 10 SCAP PULLS 10 SCAP PUSH-UPS 5 KIPPING SWINGS 3 STRICT PULL-UPS/RING ROW’S 1 ROPE CLIMB/3 LAYING TO STANDING Metcon (AMRAP – Rounds and Reps) AMRAP 30: 1,000m Ski Erg 6 Rope […]
Friday
CrossFit Inventive – CrossFit Warm-up Green Banded Shoulder Mobility Spiderman Lunge Hold 1:00 e/s Glute 1:00 e/s Wrist 0:30 F/B ——— ACTIVATION 20 Banded Pull-aparts 10 Pass Throughs 10 Press e/s —– 10 Scap Pulls 5 Kipping Knee Raises —- Barbell: 3 Strict Press 3 Push Jerks 3 Split Jerks 3 Front Squats 3 Power […]