Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 1,000/900m Bike erg 20 scorpions F/B Lower Back/Hipflexor 0:30 e/s Spiderman 0:30 e/s Twisted Cross 0:30 Puppy Dog 0:30 F/S/S — 2 Rounds 5 Scap Pulls 4 Push-ups 5 Air Squats + 20m Farmers Carries RX 1 Round of “Strict Cindy” Metcon (AMRAP – Rounds and Reps) AMRAP 25: […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e/s Spiderman 0:30 e/s Glute 0:30 e/s Lower Back/Hipflexor 0:30 e/s Front Rack 0:30 Twisted Cross 0:30 e/s Wrist 0:30 = 5 Rotations e/w ————- ACTIVATION 10 Barbell Good Mornings 10 Barbell Wrist Rotations 5 Power Cleans —- 10 Air Squats 20 Sec HS-Hold 10 Push Press (Barbell) […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Green Banded Shoulder Mobility Banded Ankle Mobility Fog Stretch 2:00 Lower Back/Hi[flexor 0:30 e/s ——- RED BAND: 20 Pull aparts 10 Pass Throughs 10 Press e/s Barbell: 3 Snatch High Pulls 3 Muscle Snatch 3 Power Snatch 3 OHS 3 Snatch Balance 3 Squat Snatch Muscle Snatch (3-3-3-2-2-2) Lets […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e/s Spiderman 0:30 e/s Twisted Cross 0:30 e/s Puppy Dog 0:30 F/S/S —— ACTIVATION 30 Banded Pull-aparts 10 HRPU’s 10 Scap Pulls 5 Kipping Knee Raises —— Bench Press (6 Sets 3 Reps. ) 12 minutes to work up to a heavy set of 3 reps. Rest as […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Machine 20 Scorpions Lower Back/Hipflecor 0:30 e/s Glute 0:30 e/s Twisted Cross 0:30 e/s Puppy Dog 0:30 —— ACTIVATION Plank 0:30 6 Alt Devils press (light DB) Plank 0:30 6 Alt DB Power Snatch Plank 0:30 6 Lateral Burpee Over DB Metcon (3 Rounds for time) Go Every […]
Monday
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e/s Frog 2:00 Front Rack 0:30 Twisted Cross 0:30 e/s Wrist 0:30 e/s Banded Ankle Mobility 0:30 e/s —— ACTVATION 20 Halo Glute Bridges 30 Calf Pumps 10 Alt Box Step-ups Barbell: 5 Good Mornings 10 Wrist Rotations 3 Front Squats 3 Squat Cleans Squat Clean (12 mins […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 500m Bike 200m Run 1:00 Couch e/s 1:00 Hamstring (Upright) e/s Lower Back/Hipflexor 0:30 e/s Calf 0:30 e/s 30 Calf Pumps —– Metcon (Time) For Time: 1,000m Bike erg 500m Run 1,000m Bike erg 400m Run 1,000m Bike erg 300m Run 1,000m Bike erg 200m Run 1,000m Bike erg […]
Saturday “Partner WOD”
CrossFit Inventive – CrossFit Warm-up Lower Back/Hipflexor 0:30 e/s Glute 1:00 e/s Spiderman 0:30 e/s Puppy Dog 0:30 Twisted Cross 0:30 e/s Wrist 0:30 (Rotation) —– ACTIVATION P1: 1 Round on Barbell: 5 Good Mornings 10 Wrist Rotations 3 Front Squats 1 Squat Clean 2 Hang Power Clean 3 Power Clean 4 Push Jerk P2: […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 200m Run 1 lap Inchworm 1 lap Spiderman Lunge Calf stretch 0:30 e/s 30 Calf Pumps Spiderman 0:30 e/s Standing Quad 0:30 e/s ———– Metcon (Time) Run Intervals 9 Sets: 200m Easy Pace 300m Fast Pace 100m Walk Recovery No Rest Between Reps or Sets. 100m Walk Is you […]
Friday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility Lower Back/Hipflexor 0:30 e/s Frog 2:00 Spiderman 0:30 e/s ——– ACTIVATION 10 Banded Pull aparts 10 Pass Throughs 10 Press e/s 10 Scap Pulls 5 Kipping Knee Raises —- Barbell: 3 Hang Muscle Snatch 3 OHS 3 Squat Snatch (Use PVC if need be) Hang Muscle Snatch […]