Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Machine Tabata 20:10 x 12 Sets Total: Int 1: Static Wall Squats Int 2: Plank Hold Int 3: Hollow Hold Move from one exercise into the next. Metcon (Time) Row Intervals 4 x 200m Fast Rest 1:00 Between Efforts 3 x 300m Fast Rest 1:00 Between Efforts 2 […]
Thursday
CrossFit Inventive – CrossFit Warm-up Lat Roll out 1:00 e/s Puppy Dog Pose on Roller 1:00 Banded Lower Body Stretch Calf 0:30 e/s 30 Calf Pumps —— ACTIVATION 1:00 PLANK HOLD 20 BANDED GOOD MORNINGS 2 LAPS HALO CRAB WALKS 2 LAPS MONSTER WALKS 20 GLUTE BRIDGES —– BARBELL: 12 Alt Single Leg RDL’s 5 […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2 Minutes Machine 20 Scorpions F/B Lower Back/Hipflexor 1:00 e/s Glute 0:30 e/s Puppy Dog Pose on Roller 1:00 Twisted Cross 0:30 e/s Wrist 0:30 F/B ——— ACTIVATION 2 Rounds: 1 Wall Walk 2 Laps Overhead DB Carry 10m e/s 4 Deadball To Shoulder 10m Deadball Carry @ Stomach […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Foam Roll 5:00 3 Way Puppy Dog Pose 0:30 each Twisted Cross 0:30 e/s Lower Back/Hipflexor 0:30 e/s Glute 0:30 e/s Wrist 0:30 e/s ——– ACTIVATION 20 Banded Pull aparts 20 Alt Shoulder Taps 10 Scap Push-ups 10 Scap Pulls 10 Wall Facing Squats Strict Pull-ups (10-8-6-4-2) All sets need […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up T-Spine Stretch on roller 1:00 Hold 1.25/2.5kg plates in each hand, make sure there is no aggressive arching in your back. Puppy Dog Pose on Roller 1:00 Frog 2:00 Couch 1:00 e/s Ankle Mobility 0:30 e/s ————— 30 Banded Pull aparts 10 Pass Throughs 10 OHS —- Barbell: 3 […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility Couch 1:00 E/S Spiderman 0:30 e/s Glute 0:30 e/s Wrist 0:30 e/s ——– ACTIVATION 10 Good Mornings 10 Barbell Wrist Rotations 3 Power Cleans 3 Front Squats 3 Squat cleans 3 Split Jerks 2 Squat Clean & Split Jerk Clean and Jerk (EMOM 10) This is not […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 20 Scorpions F/B Lower Back/Hipflexor 0:30 e/s Glute 0:30 e/s Twisted Cross 0:30 e/s Puppy Dog Pose 0:30 ——– 20 Banded Good Mornings 20 Halo Glute Bridges 20 Alt Shoulder Taps 20 Sec Plank 20 Sec Hollow Hold 20 Sec Superman Hold Metcon (Time) 30 Sets: 3 Wallball 9/6kg […]
Monday
CrossFit Inventive – CrossFit Warm-up 2:00 Mins on machine Green Banded Shoulder Mobility Lower Back/Hipflexor 0:30 e/s Spiderman 0:30 e/s —– ACTIVATION 2 Laps Halo Crab Walks 20 Halo Glute Bridges 20 Banded Pull-Aparts 10 Pass Throughs 10 OHS ——- Barbell: 10 Good Mornings 5 Back Squats 5 Power Snatch Back Squat (5 x 5 […]
Saturday Partner WOD
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e/s Glute 0:30 e/s Twisted Cross 0:30 e/s 3 Way Puppy Dog Pose 0:30 of Each Wrist 0:30 F/B ———— P1: 1 Round 10 Scap Pulls 5 Kipping Knee Raises 10 Alt Hang Power Snatch (Choose own weight) 1 Rope Climb/3 Laying to Standing P2: 10 Barbell Wrist […]
Friday Partner WOD
CrossFit Inventive – CrossFit Warm-up 200m Run 10 Leg swings F/L Calf 0:30 e/s 30 Calf Pumps Spiderman 0:30 e/s 20 scorpions F/B Lower Back/Hipflexor 0:30 e/s ——— 2 Rounds: 15 Halo Glute Bridges 15 Banded Good Mornings 30 Alt Shoulder Taps Metcon (Time) 1000m Run 2000m Row 150 Burpee Box Jump Over 24/20 2000m […]