Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Machine Standing Quad 0:30 e/s Pec 0:30 e/s on upright 30 Sec Static Squat (Knees out) 20 Scorpions F/B Lower Back/Hip Flexor 0:30 e/s ———- 3 ROUNDS: 6 Air Squats 10 Banded Press e/s 5 Single DB RDL’s e/s Metcon (Time) 3 Rounds For Time: 30 Wallball 30 […]
Monday
CrossFit Inventive – CrossFit Warm-up Twisted Cross 0:30 e/s Plated Snatch Position Opener 2 x 30’s/15’r( lay with shoulderb-lades on Abmat holding 1.25-2.5kg plates in each hand. Let the weight slowly take your arms back, opening up your chest and shoulders for a better receiving snatch position. Lower Back/Hipflexor 0:30 e/s Couch 1:00 e/s Banded […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 1:00 MACHINE 20 BANDED GOOD MORNINGS 1:00 MACHINE 20 BANDED PULL APARTS 1:00 MACHINE 1:OO STANDING QUAD STRETCH E/S 1:00 MACHINE 1:00 LOWER BACK E/S Metcon (3 Rounds for time) BIKE ERG 3 SETS: 1000M EASY 800M FAST 800M EASY 600M FAST 600M EASY 400M FAST 400M EASY 200M […]
ROOSTERS TEAMS EVENT
CrossFit Inventive – Open Gym Metcon (Time) “GRIP IT AND RIP IT” FOR TIME: 20 MINUTE CAP 200 CALORIE ROW 100 DOUBLE-DUMBBELL BOX STEOP OVERS (20 INCH/2 X 15KG) 50 LAYING TO STANDING ROPE CLIMBSIN YOUR TEAMS, WORKING THROUGH ALL MOVEMENTS AS FAST AS POSSIBLE. YOU WILL NEED TO COMMUNICATE ON WHERE YOU ARE UP […]
Friday Partner WOD
CrossFit Inventive – CrossFit Warm-up Banded Lower Back Couch 1:00 e/s Lower Back/Hipflexor 1:00 e/s Spiderman 1:00 e/s Wrist 0:30 e/s ——- ACTIVATION 20 Scorpions F/B Banded Good Mornings x 20 20 Banded Good Mornings 20 Banded Pull aparts 5 Strict Push-ups Metcon (AMRAP – Rounds and Reps) AMRAP 30: 20 Empty Barbell Thrusters 20/16kg […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Couch 1;00 e/s Lower back 0:30 e/s Twisted Cross 0:30 e/s Puppy Dog 0:30 e/s —- Activation 20 banded Pull aparts 10 Banded Press e/s 10 Alt Lunges 20 Sec Plank 20 Sec hanging Knee raise 5 HRPU’s 3 sec Decent. Metcon (No Measure) EMOM 28: (7 sets) 1 […]
Thursday
CrossFit Inventive – CrossFit Warm-up 5:00 Foam Rolling — Banded Hamstring/Adductor/Lower Back 3-Way Puppy Dog Pose on Roller Calf 0:30 30 Calf Pumps — ACTIVATION 20 Banded Good Mornings 10 Barbell Alt Single Leg RDL’s 10 HRPU’s 5 Hang Power Snatch 30 Sec Skipping — Metcon (3 Rounds for time) Go Every 10:00 x 3 […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Machine 1:00 Couch e/s 1:00 Hamstring on Upright e/s 1:00 Glute e/s 1:00 Puppy Dog Pose —- Letz Go Metcon (4 Rounds for time) Calore Conditioning 100/90 Cal Machine 5 minutes Rest 75/65 Calorie Machine 4 Minutes Rest 50 Calorie Machine 3 Minutes Rest 25 Calorie Machine Score […]
Wednesday
CrossFit Inventive – CrossFit Metcon Foam Roll: Lats 1:00 e/s + 4 Mins of your choice. Puppy Dog Pose On Roller Twisted Cross 0:30 e/s Lower Back/Hipflexor 0:30 e/s Spiderman 0:30 e/s ———- ACTIVATION 20 BANDED PULL APARTS 10 PASS THROUGHS 10 PRESS E/S 5 SCAP PULLS 10 ALT SHOULDER TAPS 20 SEC HS-HOLD/WALL WALK […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up T-Spine 2 x 30 sec 15 rest On Roller Holding Barbell in Snatch Grip Frog 2:00 Ankle Mobility 1:00 e/s ———— Activation 20 Banded pull-aparts 10 Pass throughs 10 press e/s 10 OHS ——– BARBELL: 3 Snatch High Pulls 3 Muscle Snatch 3 Power Snatch 3 Overhead Squats 3 […]