Saturday Partner WOD
CrossFit Inventive – CrossFit Warm-up Couch 1:00 E/S Lower Back/Hipflexor 0:30 e/s Glute 0:30 e/s Twisted Cross 0:30 e/s Front Rack 0:30 Puppy Dog Pose 0:30 Calf 0:30 e/s 30 Calf Pumps ———- Idividual WARM-UP: 20 Banded Pull-aparts 10 Pass Throughs 10 Press e/s 3 Rounds: 5 Scap Push-ups 5 Hand Release Push-ups 5 Air […]
Friday
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e/s Spiderman Lunge Hold 1:00 e/s Banded Ankle Mobility 0:30 e/s PVC Pass Throughs x 10 PVC Pass Arounds x 10 e/w 10 PVC OHS PVC Prone Lifts x 10 10 ALT RIG/RING PISTOLS —– BARBELL 3 SNATCH HIGH PULLS 3 POWER SNATCH 3 OHS 3 HANG SQUAT […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2:00 machine Lower Back/Hipflexor 0:30 e/s Glute 0:30 e/s Twisted Cross 0:30 e/s ———– 20 Scorpions F/B 5 Down Dog Push-ups 5 Inchwprm NO Push-up 10 Single Leg RDLS e/s (KB/DB) 4 Laps Overhead Carry e/s 1:00 Plank Hold — 2 x 10m Deadball Carries with The ball your […]
Thursday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility 20 Scorpions F/B Lower Back/Hipflexor 0:30 e/s Glute 0:30 e/s Spiderman into Hamstring 0:30 e/s ————- ACTIVATION 10 Scap Push ups 10 Hand Release Push-ups 10 Single DB-Push Press e/s 10 Frog Hops Bench Press Build To a Heavy 3 Then: 1×5-10 % 1×5-10% Record Heavy 3 […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 20 Scorpions F/B Lower Back 0:30 e/s 1:00 Hamstring on Upright e/s Twisted Cross 0:30 e/s 3 Way Puppy Dog Pose 0:30 F/S/S ————— 3 Rounds Each: 5 V-Sits 6 Alt Box Step ups 8 Cal Ski Erg Get it done in any order. Metcon (Time) PARTNER WOD “500” […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Banded Pec 0:30 e/s Banded Tricep 0:30 e/s Banded Ankle Mobility 0:30 e/s Glute 1:00 e/s Frog 2:00 Wrist 0:30 F/B ————– BARBELL 10 Wrist Rotations 5 Deadlifts 5 Front Squats 3 Clean Pulls 3 Hang Clean Pulls 3 Power Cleans 3 Hang Squat Cleans 3 Squat Cleans 1 […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility Glute 1:00 e/s Lower Back/Hipflexor 0:30 e/s ———- ACTIVATION 20 Banded Pull-aparts 10 Scap Push-ups 10 Scap Pulls 5 Ring Rows 1:00 Plank Hold Strict Pull-ups 5 Sets 5 Reps Rest 1:00 Between Sets. If you can’t complete body weight. Use a band that makes it hard […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Green Banded Shoulder Mobility Green Banded Lower Mobility Calf 0:30 e/s 30 Calf Pumps ——– Activation 2 Laps Walking Lunges 4 laps Overhead Dumbbell Carries 30 Sec HS-Hold/Wall Walk Hold 30 Double-unders/60 Singles ———- Barbell: 10 Wrist Rotations 3 Strict Press 3 Push Press 3 Push Jerk 3 Split Jerk […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 1:00 Row 20 Scorpions F/B Lower back/Hipflexor 0:30 e/s Glute 0:30 e/s Twisted Cross 0:30 e/s ———- ACTIVATION 10 SINGLE KG RDLS E/S PLANK HOLD 0:30 WALL SQUAT HOLD 0:30 30 SEC SIDE PLANK HOLD E/S —- WARM-UP TO KBS WEIGHT Metcon (Time) Go Every 10:00 x 4 Sets: […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 200m Run 10 Leg Swings F/L Calf 0:30 e/s 30 calf Pumps Spiderman Lunge 0:30 e/s Lower back/Hipflexor 0:30 e/s ——- ACTIVATION 20 BANDED GLUTE BRIDGES 20 BANDED GOOD MORNINGS 20 SEC KNEE RAISE BAR HANG 100M WALLBALL RUN/NONE WEIGHTED RUN Metcon (Time) 5 Rounds For Time: 600m Sandbag/Vest […]