Friday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility 20 Scorpions F/B Lower Back/Hipflexor 0:30 e/s Squat Hold 1:00 (Knees Out) —— ACTIVATION 10 Banded Pass Throughs 10 Banded OHS 10 Banded Bent Over Row’s 5 Scap Push-ups 10 Hand Release Push-ups 10 Scap Pulls —– Barbell: 3 Snatch High Pulls 3 Power Snatch 3 OHS/As […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Machine 1:00 Spiderman Lunge Hold e/s 1:00 Glute e/s Twisted Cross 0:30 e/s —- Halo Banded: 2 Laps Crab Walks 2 Laps Monster Walks 10 Air Squats —— 10 x 10m Shuttle Runs 20 Banded Good Mornings 1:00 Plank Hold Metcon (6 Rounds for time) Go Every 6:00 […]
Thursday
CrossFit Inventive – CrossFit Warm-up 5 Mins Foam Rolling Banded Lower Body Front Rack 0:30 Twisted Cross 0:30 ———– Barbell: 10 Good Mornings 10 Wrist Rotations 5 Deadlifts 3 Power Cleans 3 Front Squats 3 Hang Squat Cleans 3 Clean & Jerks Deadlift (3-3-3-3-3-3 Record Heaviest 3) Building up over 6 Sets of 3 Reps. […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 1:00 Minute Moderate Pace on All Three Machines —– BANDED ACTIVATION 20 BANDED PULL-APARTS 20 BANDED GOOD MORNINGS 20 HALO GLUTE BRIDGES ——- MIDLINE 30S PLANK HOLD 30S HOLLOW HOLD 30S SIDE PLANK E/S 30S SUPERMAN HOLD Metcon (1 Rounds for reps) Go Every 4:00 x 10 rounds: 20 […]
Wednesday
CrossFit Inventive – CrossFit Warm-up 2:00 Machine 2:00 Frog Stretch Banded Ankle Mobility 0:30 e/s ——— 3 Rounds 10 Calf Pumps 10 Halo Bridges 10 Banded Press e/s ——– Barbell: 5 Reps Of Empty Barbell Tempo Squats Back Squat (3 x 5 Tempo Squat) Tempo: 32X2 – 3 Sec Decent. – 2 Sec Pause in […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Frog 2:00 Couch 1:00 e/s Ankle Mobility 0:30 e/s 3 x 30 on/30 off. T-Spine Barbell Snatch Grip on Roller. ——– 20 Banded Pull-aparts 10 Pass Throughs 10 OHS —– Barbell 10 Good Mornings 3 Snatch High Pulls 3 Power Snatch 3 OHS 3 Hang Squat Snatch 3 Squat […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Foam Roll Lats 1:00 e/s Front Rack 0:30 Puppy Dog Pose On Roller 1:00 Samson With Tricep 0:30 e/s Glute 0:30 e/s Wrist 0:30 —– 10 Single DB Push Jerk e/s 2 Laps Walking Lunges (Hold Single DB) 4 Laps Overhead DB Carry (2 e/w) —– Barbell 3 Strict Press […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2 Laps Halo Crab Walks 2 Laps Monster Walks 20 Halo Glute Bridges 5 Inchworm 1 Push-up 20 Banded Good Mornings —– 3 Rounds: 30 Sec Superman Hold 30 Sec Machine 30 Sec Box Step-Overs Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Calorie Machine Kettlebell Swings 24/16kg Directly Into: 2-4-6-8-10-12-14-16-18-20 Abmat Sit-ups Single […]
Monday
CrossFit Inventive – CrossFit Warm-up Frog 2:00 Couch 1:00 e/s Lower Back/Hipflexor 0:30 e/s 3 x 30 Sec T-Spine 15r (Hold Barbell in Snatch Grip) ————- ACTIVATION (Eliminate shoulder Impingments) 2 Rounds: 10 Red Banded External Rotations e/s 6 Scap Push-ups 6 Scap Pull-ups 3 Strict Pull-ups ——– BARBELL 5 Deadlifts 3 Snatch High Pull […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Row Steady 400m Banded Upper & Lower Body —– Banded Pull-aparts x 20 Banded Pass Throughs x 10 3 Rounds: Scap Pulls x 5 5 Ring Rows 5 Single DB-RDLS e/s Metcon (AMRAP – Reps) Complete as many reps as possible in 28 minutes of: (4 Sets) Max-rep strict […]