Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Banded Lower Body Twisted Cross 0:30 e/s Puppy Dog 0:30 ——— 5 Inchworm 1 Push-up Plank 0:30 4 Inchworm 1 push up Left Side plank 0:30 3 Inchworm 1 Push up Right Side plank 2 Inchworm 1 Push-up 0:30 Superman Hold 1 Inchworm 1 Push up 0:30 Hollow Rock […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Machine 20 Scorpions F/B Lower Back/Hipflexor 0:30 e/s Twisted Cross 0:30 e/s ——— ACTIVATION 2 Rounds: 2 Laps Overhead Dumbbell Carry each arm 10 HRPU’s 30 Sec L-Ring Hold Metcon (4 Rounds for reps) AMRAP 5: 35/27 Cal Row 20 Alt Dumbbell Hang Power Snatch 22.5/15 Max Lateral […]
Thursday
CrossFit Inventive – CrossFit Warm-up Foam Roll: Lower Back 1:00 e/s 2 Minutes on any other body part. Banded Lower Body Banded Shoulders —- ACTIVATION 10 Scap Push-ups 10 Scap Pull-ups 10m Pike Bear Crawl 30 Sec HS-Hold Handstand Walk EMOM 10: Odd Max Distance Even: Rest *Working over 10m’s SUBS – Pike Walk – […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e/s Frog 2:00 Front Rack 0:30 Wrist 0:30 f/B ——– 2 Laps Halo Crab Walk 20 Halo Glute Bridges 10 Barbell Good Mornings 5 Barbell Front Squats Front Squat (Build To a Safe Triple in 12 Minutes) Metcon (Time) 10 rounds For Time; 10 Wallball 9/6kg 3 Deadlift […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Couch 1:00 e/s Glute 1:00 e/s Twisted Cross 0:30 e/s Front Rack 0:30 Wrist 0:30 —— Barbell 10 Good Mornings 10 Wrist Rotations 3 Clean High Pulls 3 Muscle Cleans 3 Power Cleans 3! Hang Power Cleans 1 Clean High Pull 1 Muscle Clean (EMOM 8) 3 Pausing Position […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Foam Roller 5 Minutes Twisted Cross 0:30 Puppy Dog Pose 1:00 Glute 1:00 e/s Calf 0:30 e/s 30 Calf Pumps ——– 30 Banded Pull-aparts 10 Hand Release Push ups 2 Laps Walking Lunges 10 Box step-overs 35 Double-unders Bench Press (15 minutes) Build to a Heavy Single Then…. Straight into […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2:00 MACHINE 20 SCORPIONS LOWERBACK./HIPFLEXOR 0:30 E/S SPIDERMAN 0:30 E/S TWISTED CROSS 0:30 E/S ——- PLANK 1:00 20M CRAB WALLK 30 SEC HOLLOW ROCK HOLD 20M MONSTER WALK 30 SEC BODY WEIGHT TWIST 20 BANDED GOOD MORNINGS 30 SEC SUPERMAN HOLD Metcon (AMRAP – Rounds and Reps) AMRAP 25: […]
Anzac Day Partner WOD
CrossFit Inventive – CrossFit Warm-up 20 Scorpions F/B Lower back/hipflexor 0:30 e/s Front Rack 0:30 Wrist 0:30 Static Squat Hold 1:00 Plank Hold 1:00 — Warm up & Build up to each movement. Metcon (Time) “SHER” For Time: 10-9-8-7-6-5-4-3-2-1 Reps of: Squat Clean 70/50kg 20-18-16-14-12-10-8-6-4-2 Reps of: Burpee Pull-ups 30-27-24-21-18-15-12-9-6-3 Reps of: Double-unders eachFrom Australian […]
Partner WOD
CrossFit Inventive – CrossFit Warm-up Glute 1:00 e/s Lower Back/Hipflexor 0:30 e/s Spiderman 0:30 e/s Twisted Cross 0:30 e/s Puppy Dog Pose 0:30 Wrist 0:30 F/B ——– ACTIVATION P1. Machine P2: 10 Barbell Good Mornings 10 Wrist Rotations 5 Power Cleans 5 Push Jerks 3 Clean & Jerks (Swap) —- WOD SET UP AND GO […]
Friday
CrossFit Inventive – CrossFit Warm-up 2:00 Machine Couch 1:00 e/s Lower Back/Hipflexor 0:30 e/s Calf 0:30 e/s 30 Calf Pumps ——- ACTIVATION 3 Sets: 8 DB Strict Press e/s 8 Hand Release Push-up 20 Double-unders/30 Singles Bench Press 15 Minutes to build to a heavy double. Resting as needed between sets. 10 Reps empty barbell […]