Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Frog 2:00 Couch 1:00 3 x 30 sec T-Spine Stretch on Roller/Hold 1.5-2.5kg Plates Rest 15 sec Ankle Mobility 1:00 e/s ——- 30 Banded Pull Apart 10 PVS Pass Throughs 10 PVC OHS 10 PVC Snatch Balance ——– Barbell: 5 Good Mornings 2 Snatch High Pulls 2 Power Snatch […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 20 Scorpions F/B 30 Sec Spiderman Hold e/s 5 Air Squats 10 Alt Cossack Squats 5 Down Dog Push-ups 3 Rounds: 5 KB-RDL’s e/s 10 Banded Face Pulls 30 Sec Machine (Mod Pace) Metcon (AMRAP – Reps) 5 Rounds: 1:00 Max Cal Row 1:00 Max Abmat Sit-ups 1:00 Max […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Banded Tricep 0:30 Banded Pec 0:30 Banded Hamstring/Adductor/Lower Back Wrist 0:30 ——- 20 Banded pull aparts 10 Pass Throughs 10 Press E/S —– Barbell: 10 Wrist Rotations 3 Strict Press 3 Push Press 3 Push Jerk 3 Split Jerks Split Jerk (2-2-2-1-1-1) Complete 2 warm up sets at light weight […]
Monday
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e/s Lower Back/Hipflexor 0:30 e/s Spiderman 0:30 e/s 30 Calf Pumps — 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 Cleans 3 Squat Cleans Squat Clean (10-12 Minutes) 2 […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Machine Banded Pec 0:30 e/s Banded Lat 0:30 e/s 3 Rounds: 20 Sec Knee Raise Hang 30 Sec Wall Sit 40 Sec Plank 2 Laying To Standing Rope Climbs Metcon (Distance) 3:00 On 1:00 Off x 6 Sets 2 Rope Climbs Max Meter Bike Erg Score Max MetersSUBS […]
Partner WOD
CrossFit Inventive – CrossFit Warm-up 2 ROUNDS: P1. CARPARK RUN P 2. MACHINE (SWAP) — 1 LAP SPIDERMAN 1 LAP INCHWORM 1 LAP BEAR CRAWL —- P 1: 30 CALF PUMPS 10 ALT BOX STEP-UPS 40 DOUBLE-UNDERS P2: 20 BANDED GOOD MORNINGS 10 BANDED PRESS E/S (SWAP) Metcon (AMRAP – Reps) “INTERVALS” Partner WOD AMRAP […]
Friday
CrossFit Inventive – CrossFit Warm-up Frog 2:00 Lower Back Hipflexor 0:30 e/s T-spine On Roller 1:00 Puppy Dog Pose On Roller 1:00 —— Banded: 30 Pull aparts 10 Press E/S — PVC PIPE: 10 Pass Throughs 10 Pass Arounds 5 Pausing OHS 3 sec in bottom 5 Snatch Balance —- Barbell: 2 Snatch High Pull […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 20 Scorpions F/B Squat Hold 0:30 Calf Pumps 30 20 Alt Shoulder Taps 10 Scap Pulls 5 Ring Rows 5 Inchworms 1 Push up ——- Agility Ladders —– Warm-up to WOD movements Metcon (Time) “Partner WOD” 50 KB-SDHP 24/16kg 50 Cal Bike 60 Ring Rows 50 Cal Bike 70 […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Machine double Carpark Run 10 Leg Swings F/L 30 Sec Calf Stretch e/s 30 Calf Pumps 5 Inchworm 1 Push up ——- Tabata 20/10 x 8 Rounds Body weight Russian Twist (hands touch floor) Plank Hold Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 100m Run 200m Bike […]
Thursday
CrossFit Inventive – CrossFit Warm-up 5 Minutes Foam Rolling — Banded: Hamstring/Adductor/Lower Back 0:30 Glute 1:00 e/s — Activation/Accessorie 3 Rounds: 10 Glute Halo Bridges 5 Single Leg Kettlebell RDL’s E/S 5 Strict Pull-ups/Ring Rows — Barbell Tech: 5 Deadlifts Deadlift (3-3-3-3-3-3) Building Over the 6 sets safely. Complete 1 set of 5 reps with […]