Monday
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e/s Spiderman 0:30 e//s Lower Back/Hipflexor 0:30 e/s Front Rack 0:30 e/s Puppy Dog 0:30 e/s Wrist 0:30 e/s ————- ACTIVATION 2 Laps Crab Walks 10 Banded Glute Bridges 10 Barbell Good Morning 5 Front Squats 5 Deadlifts 5 Scap Pulls 3 Kipping Swings 3 Strict Pull-ups/Ring Row’s […]
Teams Of Three Saturday
CrossFit Inventive – CrossFit Warm-up Double carpark Run 1 Lap Inchworm 1 Push-up 1 Lap Spiderman Lunge 20 Scorpions F/B Lower Back/Hipflexor 0:30 Wrist 0:30 Rotations ———– ACTIVATION In Teams of 3 all complete in any order: 30 Sec Plank Hold 3 Laying To Standing Rope Climbs 10 Alt Single DB HC&J with 1 RX […]
Friday
CrossFit Inventive – CrossFit Warm-up 5 Minutes Foam Rolling Banded Shoulder Mobility Banded Lower Mobility Wrist 0:30 — 3 Rounds: 5 Box Jumps/10 Alt Box Step-ups 5 inchworm 1 Push-up 10 Banded Good Mornings —— Barbell: 10 Wrist Rotations 5 Deadlifts 5 Hang Power Cleans 5 Push Jerks —— 3 Reps of each with WOD […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Machine 200m Run 10 Leg Swings F/L Calf 0:30 e/s 30 Calf Pumps 5 Inchworm 1 PUSH UP 20 SCORPIONS F/B LOWER BACK/HIPFLEXOR 0:30 E/S Spiderman 0:30 e/s Metcon (Time) 30-20-10 10m Shuttle Runs Calorie Bike erg 200m Farmers Carries 22.5/15kg 30-20-10 10m Shuttle Runs Calorie Bike erg […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2 Minute Machine 20 Banded Glute Bridges 30 Sec Plank Hold 10 Single KB RDL’e e/s 20 Sec Hollow Rock 30 Banded Pull-aparts 20 Alt Shoulder Taps ——— Metcon (No Measure) On The Minute x 10: Any Machine Meters 20 Seconds Fast 40 Seconds “SLOW” Rest 1:00 On The […]
Thursday
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e/s Frog 2:00 Lower Back/Hipflexor 0:30 e/s Front Rack 0:30 Wrist 0:30 F/B Ankle Mobility 0:30 e/s ————– 2 Laps Crab Walks 20 Glute Bridges 10 Wall Squats ———— Barbell: 10 Wrist Rotations 10 Alt Single Leg RDL’s (Total) 5 Front Squats 5 Hang Power Cleans Front Squat […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Banded Shoulder Mobility Couch 1:00 e/s Frog 2:00 Ankle Mobility 1:00 e/s ————— PVC Pass Throughs x 10 Pass Arounds x 10 e/w OHS x 10 Snatch Balance x 10 ——— Barbell: 3 Snatch High Pull 3 Power Snatch 3 OHS 3 Snatch Balance 3 Squat Snatch Snatch Balance […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Foam Roll: Lats 1:00 e/s Puppy Dog Pose 1:00 On Roller Twisted Cross 0:30 e/s Lower Back/Hipflexor 0:30 e/s Glute 0:30 e/s Spiderman 0:30 e/s ———- 20 Banded Pull-aparts 10 Pass Throughs 10 Press e/s 5 HRPU’s 5 Scap Pulls 5 Kipping Kipping Knee Raises Bench Press (12 mins ) […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility Banded Lower Body Wrist 0:30 With Rotation Calf 0:30 e/s ——— BARBELL: 10 Wrist Rotations 3 Strict Press 3 Push Press 3 Push Jerk 3 Split Jerk —— 30 Sec HS-HOLD/Wall Walk Hold Split Jerk “Week 2” From The Rack EMOM 7: 1 Rep After establishing your […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Machine 20 Scorpions F/B Lower Back/Hipflexor 0:30 e/s Twisted Cross 0:30 e/s Puppy Dog Pose 0:30 —– 3 Rounds: 10 Slow Alt Shoulder Taps 30 Sec Plank Hold 30 Sec Holllow Rock Hold 20 Banded Pull-aparts Metcon (5 Rounds for reps) 3:00 On/2:00 Off x 5 Sets. Min […]