Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2:00 MACHINE 20 SCORIONS F/B LOWER BACK/HIPFLEXOR 0:30 E/S GLUTE 0:30 E/S TWISTED CROSS 0:30 E/S ————- ACTIVATION 20 BANDED GOOD MORNINGS 20 GLUTE BRIDGES 20 ALT SHOULDER TAPS Metcon (No Measure) Every 3:00 Minutes (10 Sets) 1,000/900m Bike Erg 12 Russian Kettlebell Swings 24/16kg – There will be […]
Thursday
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e/s 20 Scorpions F/B Lower Back/Hipflexor 0:30 e/s Glute 0:30 3- way puppy dog pose Twisted Cross 0:30 e/s ———- ACTIVATION 20 Banded Pull-aparts 5 Inchworm 1 Push-up 20 Banded Glute Bridges 5 Scap Pulls —— 5 Barbell Deadlifts Build to weight & WOD Set up. Metcon (AMRAP […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e/s Banded Hammy/Adductor/Lower back Glute 0:30 e/s Twisted Cross 0:30 e/s Front rack 0:30 Wrist 0:30 —- ACTIVATION 20 Body Weight Glute Bridges 20m Walking Lunges 10 Scap Pulls 5 Kipping Swings 3 Strict Pull-ups Metcon (Weight) POWER CLEAN CONDITIONING 3 Sets x 7 Unbroken Power Cleans 3 […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Carpark Run 10 Leg Swings F/L Calf 0:30 e/s 30 Calf Pumps Spiderman 0:30 e/s Lower Back/Hipflexor 0:30 e/s ——— AGIKITY LADDER RUN THROUGHS 1:00 MIN SKIPPING PARCTICE Metcon (Distance) AMRAP 25: Max Meter Bike Erg Every 5 Minutes (Staring 0:00) 400m Run 50 Double-undersMAX METER BIKE ERG – […]
Monday
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e/s Frog 2:00 Lower Back/Hipflexor 0:30 e/s Puppy Dog 0:30 Front Rack 0:30 Wrist 0:30 + 5 Wrist Rotations each way ———— Halo Crab Walks x 2 Laps Halo Glute Bridges x 20 20 Banded Pull aparts 10 Pass Throughs 10 Press e/s ——— 10 Barbell Good Mornings […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Hamstring (on upright) 0:30 e/s Lower back/Hipflexor 0:30 e/s Glute 0:30 e/s Pec 0:30 e/s (on upright) 3 – Way Puppy Dog 0:30 of each ——– ACTIVATION 3 ROUNDS: 20 ABMAT SIT-UPS 5 SCAP PULLS 10 ALT SHOULDER TAPS 2 LAYING TO STANDING ROPE CLIMBS Metcon (AMRAP – Rounds […]
Saturday “Partner WOD”
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e/s Glute 1:00 e/s Lower Back/Hipflexor 0:30 e/s Twisted Cross 0:30 e/s Calfs 0:30 e/s 30 Calf Pumps ——— ACTIVATION P1. 10 Air Squats 10 Alt DB-Hang Clean & Jerks (Mod weight) 30 Dubz/60 Singles P2. 30 Halo Glute Bridges 20 Banded Press e/s (SWAP) Metcon (Time) Partner […]
Friday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility Banded: Hamstring/Adductor/Lower Back 0:30 each ———– Activation 30 Banded Pull aparts 10 Banded Press e/s 10 Banded Forward Pulls Off Rig e/s 10 Scap Pulls 5 Kipping Knee Raises ——- BARBELL 3 Snatch High Pulls 3 Power Snatch 3 Behind Neck Snatch Grip Push Jerks Hang Power […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 200m Run Couch 1:00 e/s Ankle Mobility 0:30 e/s Calf 0:30 e/s 30 Calf Pumps —– 10 Leg Swings F/L 5 Inchworm No Push-ups 10 Alt Reverse Lunges —– AGILITY LADDERS 2 x Single foot run through 2 x Double foot run throughs 2 x Laps Lateral Run Throughs […]
Thursday
CrossFit Inventive – CrossFit Warm-up 20 Scoprions F/B Lower Back Hipflexor 0:30 e/s Glute 0:30 e/s Spiderman 0:30 e/s Front Rack 0:30 Wrist 0:30 + Rotations ———— 2 Laps Halo Crab Walks 10 Halo Air Squats — Barbell Good Mornings x10 Wrist Rotations x 10 Front Squat x 5 Power Clean x 3 Hang Squat […]