Monday
CrossFit Inventive – CrossFit Warm-up 5 Mins Foam Roller 1 Carpark Run 1 Lap Inchworm 1 Push-up 0:30 Sec Spiderman Lunge Hold (Rotation) Front Rack 0:30 Wrist 0:30 20 Scorpions F/B Lower Back/Hipflexor 0:30 e/s Calf 0:30 e/s 30 Calf Pumps ————- ACTIVATION 10 Barbell Good Mornings 10 Wrist Rotations 5 Front Squats 3 Power […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Machine Couch 1:00 e/s Banded Lower 030 of each Twisted Cross 0:30 e/s Puppy Dog Pose 0:30 ———— “Midline” 2 Sets: Plank Hold 0:30 15 Rest Left Side Plank 0:30 15 Rest Plank Hold 0:30 15 Rest Right Side Plank 0:30 Rest 15 Abmat Sit-ups 0:30 Metcon (No […]
Partner WOD
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e/s Lower Back/HipFlexor 0:30 e/s Front Rack 0:30 Twisted Cross 0:30 e/s Calf 0:30 30 Calf Pumps ———– Barbell: P1. 10 Good Mornings 10 Wrist Rotations 5 Power Cleans P2. Double Carpark Run (Swap) Metcon (AMRAP – Reps) 4 Rounds: AMRAP 6: 40 CAL BIKE ERG 30 X […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2:00 MACHINE 20 SCORPIONS F/B LOWER BACK/HIPFLEXOR 03:0 E/S GLUTE 0:30 E/S TWISTED CROSS 0:30 E/S PUPPY GOG POSE 0:30 ——— ACTIVATION EMOM 9: ( SEST) MIN 1: 20 SEC L-RING HOLD MIN 2: 30 SEC HANGING KNEE RAISE HOLD MIN 3: 40 SEC PLANK HOLD Metcon (AMRAP – […]
Friday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility Lower Back/Hipflexor 0:30 e/s Spiderman 0:30 e/s ———– ACTIVATION 10 HRPU’S 6 LAPS OVERHEAD KB CARRY (3 EACH SIDE) 10 KETTLEBELL SWINGS 5 KETTLEBELL HANG SNATCH E/S ACCUMULATE 1:00 MINUTE L-RING HOLD Bench Press (10-8-6-4-2) Complete 1 Empty Barbell Warm-up set of 10 reps. Build to your […]
Thursday
CrossFit Inventive – Pure Conditioning Warm-up Couch 1:00 e/s Glute 0:30 e/s Twisted Cross 0:30 e/s Puppy Dog Pose 0:30 F/S/S —— 3 Rounds: 10 Cal machine 10 Reverse Lunges 15 Abmat Sit–ups 10 Sec Push-up, Plank Hold Metcon (2 Rounds for time) Go Every 3:00 x 10 Sets 21/18 Cal Row 15 Alternating Reverse […]
CrossFit
CrossFit Inventive – CrossFit Warm-up 5 Minute Foam Rolling 3-Way Puppy Dog Pose On Roller:0:30 each Banded: Hamstring/Adductor/Lower Back:0:30 each Calf 0:30 e/s 30 Calf Pumps ———— ACTIVATION 200m Machine 5 Down Dog Push-ups 100m Run 10 Alternating Cossack Squats 30 Sec Plank Hold 5 Barbell Hang Power Snatch 30 Sec Hanging Hollow Hold 5 […]
Wednesday
CrossFit Inventive – CrossFit Warm-up 2 Minute Frog Stretch Front Rack 0:30 1:00 Ankle Mobility e/s ——- 1 Round: 20 Seated Light Dual DB Press 10m High Bum Bear Crawl 20 Sec Handstand Hold/Wallwalk Hold 30 Sec Wall Squat Back Squat (15 minutes) Build To A Heavy Set of 10 Reps Then… 1 x 10 […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Couch 1:00 e/s Frog 2:00 Lower Back/Hipflexor 0:30 e/s Front Rack 0:30 Twisted Cross 0:30 e/s Wrist 0:30 ———- Barbell: 10 Good Mornings 10 Wrist Rotations 5 Front Squats 2 High Hang Power Cleans 2 Hang Power Cleans 2 Power cleans 2 Squat Cleans — 1 Round of First […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility Wrist 0:30 Spiderman Into Hamstring 0:30 e/s Glute 0:30 e/s 30 Calf Pumps ——- 2 Rounds: 2 Laps Walking Lunges Walking Overhead Dumbbell Carries 30 Double-unders/50 Singles —— Barbell: 10 Wrist Rotations 3 Strict Press 3 Push Jerks 3 Split Jerks Split Jerk (EMOM 10: ) Build […]