Thursday
CrossFit Inventive – CrossFit Warm-up 5 Mins Foam Rolling Couch 1:00 e/s Frog 2:00 Front Rack 1:00 Wrist 0:30 30 Calf Pumps —— 2 Laps Halo Crab Walks 20 Halo Glute Bridges 20 Banded Good Mornings 40 Dubz/70 Singles —— Barbell: 10 Wrist Rotations 5 Front squats 3 Power Cleans 3 Squat Cleans —- 8 […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Machine 100m Run 5 Inchworm 1 Push-up Spiderman 0:30 e/s Glute 0:30 e/s Calf 0:30 e/s 30 Calf Pumps ——— 3 Rounds: 5 Single RDL’s e/s (mod weight) 8 Alt Reverse Lunges 30 Sec Plank Hold Metcon (Time) 10 Rounds For Time: 100m Run 10 Burpee 100m Run […]
Wednesday
CrossFit Inventive – CrossFit Warm-up 2:00 Easy Pace Machine Twisted Cross 0:30 e/s Puppy Dog 0:30 e/s Pigeon 0:30 e/s Spiderman 0:30 e/s ——– 2 Rounds: 20 Banded Pull aparts 10 Banded OHS 10 Scap Push-ups 10 Scap Pulls 5 Kipping Swings Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up 2:00 Machine Fog 2:00 Glute 1:00 e/s Lower Back/Hipflexor 0:30 e/s Front rack 0:30 Wrist 0:30 Add Rotations ———- 2 Laps Halo Crab Walks 2 Laps Monster Walk 10 Halo Air Squats 10 Halo Glut Bridges 20 Banded Good Mornings ——- Barbell: 10 Good Mornings 10 Wrist Rotations 5 […]
Tuesday
CrossFit Inventive – CrossFit Warm-up 2:00 Easy Pace Machine 2 Rounds: 30s Side Plank e/s 5 Inchworm 1 Push-up 10 Alt Box Step-ups — Banded Shoulder Mobility Standing Quad 30 sec e/s Spiderman 0:30 e/s — Barbell: 5 Good Mornings 10 Wrist Rotations 5 Power Cleans 3 Push Press 3 Push Jerks 3 Split Jerks […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Machine Frog 2:00 Puppy Dog 0:30 Twisted Cross 0:30 e/s ——- 3 Rounds: 10 Banded Press e/s 10 Air Squats 10 Alt Shoulder Taps Metcon (Time) 10,000m Bike Erg *Every 2:00 minutes until complete: 10 Wallball Shots 9/6kg * Start 0:00 with 10 WallballSUBS – 5000/4000m Row – […]
Monday
CrossFit Inventive – CrossFit Warm-up 2 Laps Halo Crab Walks 2 Laps Monster Walks 20 Glute Bridges 10 Glute Bridge Walk Outs 20 Scorpions F/B Lower/Back Hipflexor 0:30 e/s Twisted Cross 0:30 e/s Spiderman 0:30 e/s —- Barbell: 10 Good Mornings 10 Deadlifts Deadlift Build To Heavy Set of 3 Then… 1×3 -10% 1×3 -10% […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 200m Run 400m Bike Spiderman 0:30 e/s Glute 0:30 e/s Calf 0:30 e/s 30 Calf Pumps ———– 3 Rounds: 30 Sec Static Wall Squat 30 Sec Plank Hold 30 Rest Metcon (Time) 10 Rounds: 200m Run 400m Bike Erg Rest 1:00 Between Rounds. Score Total Time.SUBS 400m BIKE ERG […]
Saturday “Partner WOD”
CrossFit Inventive – CrossFit Warm-up 20 Banded Pul-aparts 10 Pass Throughs 10 Press e/s 10 Scap Push-ups 10 Scap Pull-ups 5 Kipping Swings Front Rack 0:30 Twisted Cross 0:30 e/s Spiderman 0:30 e/s Glute 0:30 e/s ——– Barbell P1. 10 Wrist Rotations 5 Power Cleans 5 Push Jerks 3 Clean & Jerks P2. Machine (Swap) […]
Friday
CrossFit Inventive – CrossFit Warm-up Foam Roller 5:00 Puppy Dog Pose On Roller 1:00 Twisted Cross 0:30 e/s Frog 2:00 Lower Back/Hip Flexor 0:30 e/s ——- ACTIVATION 2 ROUNDS: 5 PVC OHS 10 Scap Pulls 15 Hollow Rocks —- Barbell 5 Good Mornings 3 OHS 3 Power Snatch 3 Squat Snatch/Power Snatch (Go Every 90 […]