Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Couch 1:00 Frog 2:00 Ankle Mobility Banded Tricep 1:00 e/s Banded Pec 1:00 e/s —————- Activation 4 Laps Halo Crab Walks Barbell: 10 Good Mornings 10 Wrist Rotations 5 Front Squats 3 Clean Pulls 3 Power Cleans 3 Squat Cleans 3 Hang Power Clean 3 Hang Squat Clean Clean […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e/s Hamstring On Upright 1:00 e/s Static Squat Hole 1:00 Glute 0:30 e/s Twisted Cross 0:30 e/s ——— ACTIVATION 20 HALO GLUTE BRIDGES 15 HRPU’S 20 BANDED PULL-APARTS 10 ALT REVERSE LUNGES ——- 10 REPS EMPTY BARBELL BACK SQUAT Back Squat (5-5-5-5-5 (12-15 Mins)) “Maintenance” This is not […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Machine 5 Inchworm 1 Push-up 30 Sec Calf Stretch 30 Calf Pumps 10 Leg Swings F/L — 2 laps Alt Walking Lunges 100m Farmers Carry MOD Weight 1:00 Min Plank Hold Metcon (Time) For Time: 4,000/3,500m Bike Erg 800m Run 400m Farmers Carry 800m Run 4,000/3,500m Bike Erg […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e/s 1 Lap Inchworm 1 Push-up 1 Lap Spiderman Lunge 1 Lap Alt Walking Lunges 1 Lap Bear Crawl 5 Wall Squats 30 Calf Pumps ——- Activation 2 Rounds: 4 Laps Single Dumbbell Overhead Carries 5 Scap Pulls 5 Kipping Knee Raisers 10 Slow Alt Shoulder Taps Strict […]
Monday
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e/s Frog 1:00 Lower Back/Hipflexor 0:30 Banded Shoulder Mobility Banded Ankle Mobility —— 5 Single Arm Ring Rows e/s 10 Scap Pulls 5 Kipping Swings 2 Laps Halo Crab Walks Squat Clean (12 Minute Block) 2 x 3 @65% 2 x 2 @70% 2 x 1 @72.5% 3’s […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 1:00 On Each Machine —- Accessories: 3 Rounds: 5 Single Arm Ring Row’s E/S 5 Strict Push-ups 5 Single RDL’s E/S (Choose own weight) Metcon (Calories) 24:00 Minute Running Clock (6 Sets): Min 1- Max Cal Row Min 2 – Max Cal Bike Min 3 – Max Cal Ski […]
Saturday Partner WOD
CrossFit Inventive – CrossFit Warm-up Lower Back/hipflexor 0:30 e/s Glute 0:30 e/s Squat Hold (Knees out) 0:30 Front rack 0:30 Puppy Dog 0:30 Wrist 0:30 F/B ——– P1: Barbell: 5 Good Mornings 10 Wrist Rotations 5 Deadlifts 5 Front Squats 3 Push Press 3 Push Jerks P2: 5 Scap-Pulls 5 Kipping Swings 3 Strict Pull-ups/5 […]
Friday
CrossFit Inventive – CrossFit Warm-up BANDED SHOULDER MOBILITY LOWERBACK/HIPFLEXOR 0:30 E/S GLUTE 0:30 E/S SIDERMAN 0:30 E/S ——– ACTIVATION 20 BANDED GOOD MORNINGS 20 HALO GLUTE BRIDGES 10 BANDED PULL-APARTS 10 PASS THROUGHS 10 OHS —- BARBELL 3 SNATCH HIGH PULLS 3 POWER SNATCH 3 HANG POWER SNATCH Metcon (No Measure) ‘MIDLINE: (CAP 7:00) 3 […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Row Lower Back/Hhipflexor 0:30 e/s Glute 0:30 e/s Spiderman 0:30 e/s Twisted Cross 0:30 e/s Wrist 0:30 F/B —— 3 Rounds: 5 Frog Hops 10 Alt Shoulder Taps 30 Sec Plank Hold Metcon (AMRAP – Reps) On The Minute x 30: 1 Min Calorie Row 1 Minute Max […]
Thursday
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e/s Banded Hammy/Adductor/Lower Back Puppy Dog Pose Twisted Cross 0:30 ——— 10 Barbell Good Mornings 10 Barbell Wrist Rotations 5 Front Squats 3 Push Press 5 Thrusters —- 10 Scap Pulls 5 Kipping Swings 3 Strict Pull-ups/5 Ring Rows Deadlift (6 x 3 @75%) Complete 6 sets of […]