Tuesday
CrossFit Inventive – CrossFit Warm-up 5 minutes foam Rolling Puppy Dog Pose on Roller 1:00 Twisted Cross 0:30 e/s Glute 0:30 e/s Couch 1:00 e/s ——- 2 Rounds: 20 Sec Hollow Hold 10 Alt Plank Shoulder taps 20 Sec Handstand Hold/Wall Walk Hold/Plank Bench Press Build to a heavy set of 10 Reps Then…. 1×10 […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 20 Scorpions F/B Lower back/Hipflexor 0:30 Glute 0:30 e/s Twisted Cross 0:30 e/s Wrist 0:30 ——— ACTIVATION 15/12 Cal Machine 20 Banded Good Mornings 20 Banded Pull-aparts 10 Banded Press e/s 20 Halo banded Glute Bridges Metcon (5 Rounds for reps) AMRAP 7: 27-21-15 Cal Row Alt Dumbbell Power […]
Monday
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e/s Lower Back/Hipflexor 0:30 e/s Spiderman 0:30 e/s Front Rack 0:30 Wrist 0:30 — 10 Scap Pulls 5 Kipping Knee Raises 2 Laps Halo Crab Walk 2 Lap Monster Walks 10 Glute Bridges —- Barbell: 5 Good Mornings 5 Front Squats 1 Sec Pause in Bottom 3 Power […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 500m Bike or SUBS distance on Other Machines 10 Wall Squats 30 Sec Plank Push-up Hold 30 Calf Pumps Calf 0:30 on upright ——- 3 Rounds: 5 Single Leg RDL’s e/s 20 Dubz/40 Single Skips 5 Push-ups Metcon (Time) 10 Rounds For Time: 500m Bike Erg 30 Double-unders 10 […]
Saturday Partner WOD
CrossFit Inventive – CrossFit Warm-up Lower Back Hipflexor 0:30 e/s Glute 0:30 e/s Puppy Dog 0:30 e/s Twisted Cross 0:30 e/s ——- ACTIVATION P1: BIKE P2: RED BANDED: 10 ROWS 10 PRESS E/S 20 PULL-APARTS 5 INCHWORM 1 PUSH-UP (SWAP) —- 5 MINUTES WARM-UP TO DUMBBELL MOVEMENTS Metcon (AMRAP – Reps) AMRAP 30:00 60 Double […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Foam Roll Lower Back Banded Hamstring/Adductor/Lower Back Puppy Dof Pose on roller 1:00 Twisted cross 0:30 e/s ——– Metcon (Time) “Partner WOD” For Time: 4,000m Bike Erg 3,000m Row 1,000m Ski Erg Share The Distance Throughout
Friday
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e/s Glute 1:00 e/s Lower Back/Hipflexor 0:30 e/s Wrist 0:30 Front Rack 0:30 Puppy Dog 0:30 —– 4 Laps Halo Crab Walks Barbell: 10 Wrist Rotations 5 Good Mornings 5 Back Squats 5 Power Cleans Back Squat (Record 3 x 3 @75%) All percentages based off Most current […]
Thursday
CrossFit Inventive – CrossFit Warm-up 20 Scorpions F/B Lower Back/Hipflexor 0:30 e/s Spiderman 0:30 e/s (rotation) Banded Hamstring 1:00 e/s Banded Shoulder Mobility ————- ACTIVATION 10 BARBELL GOOD MORNINGS 20 SEC HANDSTAND HOLD/WALL-WALK HOLD 10 BARBELL DEADLIFTS 5 KICK UP 3 SECOND DECENT HSPU’S/SAME NEGATIVES ON ALL SCALED OPTIONS Deadlift (5-4-3-2-1-1 + Max @85%) Building […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 200M RUN 10 LEG SWING F/L 30 SEC CALF STRETCH 30 CALF PUMPS 15 SEC: GLUTE/SPIDERMAN/COSSACK (L) 15 SEC: GLUTE/SPIDERMAN/COSSACK (R) ——— ACTIVATION 200M ROW 5 FROG HOPS 10 ALT BOX STEP-UPS 3 BURPEES 3 BOX JUMPS Small (Time) 3 Rounds for time of: 1000m Row 50 Burpees 50 […]
Wednesday
CrossFit Inventive – CrossFit Warm-up 2:00 On any Machine 1 Carpark Run 10 Leg Swings F/L 5 Inchworm 1 Push-up Glute 0:30 e/s Wrist 0:30 F/B Calf 0:30 e/s 30 Calf Pumps —- ACTIVATION 2 Rounds: 20 Dubz/40 Singles 20 Second Hollow Hang 5 HRPU’s 20 Sec L-Sit/Rings/Bars Strict Pull-ups (EMOM 10) Looking to work […]