Tuesday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility Banded Lower Mobility Wrist 0:30 ——– 1 Round: 30 Sec Side Plank e/s 30 Sec Strict Push-ups 30 Sec Mountain Climbers 30 Sec Box Step-ups 30 Cal Pumps Barbell: 10 Good Mornings 10 Wrist Rotations 3 Power Cleans 3 Push Jerks 3 Clean & Jerks —— Build […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Machine 20 Scorpions F/B Lower Back/Hipflexor 0:30 Glute 0:30 e/s Twisted Cross 0:30 e/s Samson with Tricep 0:30 e/s Calf 0:30 e/s 30 Calf Pumps ——- 3 Rounds: Plank Hold 0:30 20 Dubz/30 Singles V-Sits 0:30 6 Air Squats 10 Single Leg RDL’s e/s (Light) Metcon (Time) For […]
Monday
CrossFit Inventive – CrossFit Warm-up 5:00 Foam Rolling Green Banded Shoulder Mobility Lower Back Hipflexor 0:30 e/s Glute 0:30 e/s Spiderman 0:30 e/s Wrist 0:30 e/s ——- ACTIVATION 10 Wall Squats 5 Scap Pulls 10 Hollow Rocks 5 Kipping Knee Raises 3 Strict Pull-ups/5 Ring Rows Barbell: 10 Wrist Rotations 5 Front Squats 3 Power […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Machine Banded Shoulder Mobility Banded Hammy/Adductor/Lower Back ———– ACTIVATION 20 BANDED PILL-APARTS 10 PASS THROUGHS 10 PRESS E/S USING LIGHT/MODERATE WEIGHT DUMBBELL 6 REPS OF EACH DUMBBELL MOVEMENT INTO…. 6 REPS : HRPU’S RING DIPS/BANDED/STATIONARY/BOX DIPS Metcon (No Measure) 0:00-8:00: 1200/1100m Bike Erg Remaining Time… 12-9-6 Alt Single […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Foam Roll: 5 Minutes Target Lower Back if you Completed Thursdays Deadlifts MIDLINE 5 SETS: 20 Ankle Taps 10 Red Banded Rotations Each Way 10 Reverse Crunches 1:00 Machine 3 Inchworm 3 Push ups 5 Air Squats 2 Sec Hold In Bottom. 10 Alt Reverse Lunges 30 Sec Hollow […]
Friday
CrossFit Inventive – CrossFit Warm-up 22.1 Warm up Roll Lower Back 2:00 Lats 1:00 E/S Couch 1:00 e/s Lower Back 1:00 e/s Calf Stretch 0:30 e/s 30 Calf Pumps Banded Shoulder Mobility ——– ACTIVATION 20 Banded Good Mornings 20 Banded Pull aparts 10 Pass Throughs 10 Press e/s —– Warm up to Snatches, Box Jump […]
Thursday
CrossFit Inventive – CrossFit Warm-up 3 Way Banded Lower Body (Hamstring/Adductor/Lower back) Frog 2:00 Couch 1:00 e/s ———— ACTIVATION Plank Hold 1:00 Side Plank 0:30 e/s 5 Inchworm 1 Push-up 10 Barbell Good Mornings 5 Barbell Thrusters 5 Barbell SDHP Deadlift (15 Minute Cap) Build to a Mod to Heavy Touch & Go 5 Reps, […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2:00 minutes on any machine 30 sec Pec stretch on upright e/s 30 sec Quad on Upright e/s 30 sec Cals on Upright e/s Twisted Cross 0:30 e/s Puppy Dog 0:30 e/s ———— ACTIVATION 10 Alt Box Step-ups each 5 HRPU each 10 Banded Godd Mornings each 5 Frog […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Foam Roll 5:00 Focus ON: Lats 1:00 e/s Calves Quads ITB’s Puppy Dog Pose On Roller 1:00 Spiderman Hold 0:30 Glute 0:30 e/s Calf 0:30 e/s —– ACTIVATION 10 Wall Squats 5 Scap-Pulls 3 Strict Pull-ups 10 Barbell Wrist Rotations 5 Front Squats 5 Push Press Strict Pull-ups (8 Minute […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Frog 2:00 Couch 1:00 Ankle Mobility 1:00 e/s Banded Shoulder Mobility —— Barbell: 10 Good Mornings 10 Wrist Rotations 5 Front Squats 3 Clean Pull 3 Power Cleans 3 Squat Cleans 3 Strict Press 3 Push Press 3 Jerks Drives 3 Push Jerks 3 Split Jerks —— 1 Clean […]