Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Machine 10 Leg Swings F/L Calf 0:30 30 Calf Pumps Spiderman 0:30 e/s ——– 2 Rounds: 10 Banded Press e/s 10 Alt Box Step Ups 10 KBS (light) Metcon (3 Rounds for time) 0:00-10:00 42-30-18 Calorie Machine 10m Shuttle Runs 10:00-20:00 42-30-18 Calorie Machine Kettlebell Swings 24/16kg 20:00-30:00 […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 3 ROUNDS: 200M ROW 30 SEC PLANK HOLD —- 2 ROUNDS: 5 DOWN DOG PUSH-UPS 5 AIR SQUATS 10 RUSSIAN KBS (LIGHT/MODERATE WEIGHT) —– 1 ROUND: 20 SCORPIONS F/B 10 SINGLE LEG GLUTE BRIDGES E/S 20 ALT SHOULDER TAPS Metcon (Time) FOR TIME: 300/250m Row 20 AbMat Sit-ups 300/250m […]
Thursday
CrossFit Inventive – CrossFit Warm-up 20 Scorpions F/B Lower Back/Hipflexor 0:30 e/s Glute 0:30 e/s Calf 0:30 e/s 30 Calf Pumps —— ACTIVATION 3 ROUNDS: 20 Dubz/40 Singles 3 Inchworm 1 Push-up 5 Single Leg RDL’s e/s (Light Kettlebell/Dumbbell) ——- 1 Round 10 Empty Barbell Deadlifts Deadlift (12-15 MINS) BUILD TO A HEAVY SAFE 3 […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Frog 2:00 Couch 1:00 e/s Lower Back/Hipflexor 0:30 e/s Front Rack 0:30 Twisted Cross 0:30 e/s Wrist 0:30 Calf 0:20 e/s 30 Calf Pumps ———– 2 Laps Crab Walks 20 Glute Bridges ——— From Rack: 10 Barbell Wrist Rotations 3 Tempo Front Squats First weight is first of 5 sets. […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up HALO BAND: 2 LAPS CRAB WALKS 2 LAPS MONSTER WALKS 20 GLUTE BRIDGES 2 LAPS BOTTOMS UP KETTLEBELL CARRY E/S (LIGHT) 1 LAPS SPIDERMAN LUNGE 1 LAP INCHWORM 1 PUSH-UPS 10 WALL FACING SQUATS ———– BARBELL: 10 GOOD MORNINGS 10 WRIST ROTATIONS 5 FRONT SQUATS 3 CLEAN HIGH PULLS […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility Couch 1:00 e.s Spiderman 1:00 e/s Calf 0:20 e/s 30 calf Pumps ——- 2 Rounds: 10m Walking Lunges 10m High Bum Bear Crawl 20 Dubz/40 Singles/Practice 20 Dubz Bench Press (12 Mins) Build To Heavy Set of 3 Then… 2×3-10% 1×3-10% If you do not wish to […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 200m Run 10 Leg swings F/L Calf 0:30/s 30 Calf Pumps Quad 0:30 e/s 5 Inchworm 1 Push-ups Spiderman Lunge 0:30 e/s ———- 2 SETS: 10 Single Leg RDL’e e/s 20 Halo Glute Bridges 10 Stationary Body Weight Split Squats e/s Metcon (No Measure) RUN OR MACHINE INTERVALS 6 […]
Monday
CrossFit Inventive – CrossFit Warm-up Foam Roll Lats 1:00 e/s 3 Way-Puppy Dog Pose On Roller Front Rack 0:30 Wrist 0:30 (5 Rotations) —— ACTIVATION 10 GLUTE BRIDGE WALK OUTS 10 DOWN DOG PUSH-UPS BARBELL: 10 GOOD MORNINGS 10 WRIST ROTATIONS 3 POWER CLEANS (FOCUS ON FAST ELBOWS & CATCH WITH ELBOW HIGH! 3 Squat […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Banded Shoulder Mobility Spiderman 0:30 e/s Glute 0:30 e/s Calf 0:30 e/s 30 Calf Pumps —— 2 Rounds: 6 Cal Machine 1 Half Rope Climb/1 Laying To Standing/2 Strict Pull-ups 5 Frog Hops 5 Air Squats Metcon (Time) PART A. 90 Burpees On The Minute (Starting 0:00): 1 Rope […]
Saturday “Partner WOD”
CrossFit Inventive – CrossFit Warm-up Standing Quad/Couch 1:00 e/s Glute 0:30 e/s Lower Back/Hipflexor 0:30 e/s Front Rack 0:30 e/s Twisted Cross 0:30 e/s ————– ACTIVATION P1. (USE LIGHT DB’S) 10 AIR SQUATS 5 DUAL DB PUSH PRESS 5 DUAL DB FRONT SQUATS 5 DUAL DB BURPEE CLUSTERS (BURPEE SQUAT CLEAN THRUSTER) P2. MACHINE MODERATE […]