Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Foam Rollor: Lower Back Hamstrings Quads Lats —– Couch 1:00 E/s Frog 1:00 Lower Back/hip Flexor 0:30 e/s Banded Hamstring/Adductor 1:00 of each Squat Hold 0:30 —— 2 Rounds: 200m Row 5 Wallball : Metcon (AMRAP – Reps) AMRAP 25: Buy In: 5,000/4,400m Row Directly Into… AMRAP With Time […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility T-Spine On Wallball 2 x 0:30 /15 rest Lower Back/Hipflexor Spiderman 0:30 e/s Calf 0:30 e/s ———- ACTIVATION 20 Banded Pull aparts 10 Pass Throughs 10 Forward Shoulder Rotations —- 10 Scap Pulls 5 Kipping Swings 5 Kipping Knee Raises + 5 Hip to bar Kipping Swings […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up 1:00 Foam Rolling Lats Spiderman 0:30 e/s Frog 2:00 Puppy Dog Pose on Roller 1:00 Barbell Snatch Grip T-Spine Over Roller 1:00 ——- ACTIVATION 30 banded pull aparts 10 Pass Throughs 10 OHS —– Barbell 10 Barbell Good Mornings 3 Snatch High Pulls 3 Muscle Snatch 3 Power Snatch […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e/s Spiderman Hold 0:30 e/s Calf 0:30 e/s 30 Calf Pumps Banded Shoulder Mobility ——- Activation 10 Alt Box Step -ups 20 Banded Pull aparts 5 Box Jumps/Step-ups 10 Banded Press e/s ——— Barbell 10 wrist rotation 3 Strict Press 3 Push Press 3 Push Jerks PUSH PRESS […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 1:00 Machine 20 Scorpions F/B Lower Back/Hipflexor 0:30 e/s Glute 0:30 e/s Twisted Cross 0:30 e/s ———- ACTIVATION 20M FARMERS CARRY (MOD WEIGHT) 30 SEC PLANK HOLD 20M FARMERS CARRY 30 SEC WALL SQUAT HOLD 20M FARMERS CARRY 30 SEC HOLLOW HOLD 20M FARMERS CARRY 30 SEC SUPERMAN HOLD […]
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 Glut Bridges x 20 20 Banded Pull-aparts 10 Banded Pass Throughs 10 Scap-Pulls 5 Kipping Swings 10 Alt Assisted […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 1:00 Bike Couch 1:00 e/s Lower Back/Hipflexor 1:00 e/s Hamstring upright 1:00 e/s 3 Rounds: 10 Banded Face Pulls 10 Halo Glute Bridges 10 Single Leg RDL’s e/s 10 Hollow Rocks Metcon (Calories) BIKE ERG INTERVALS 4 Sets: 60 Seconds at Fast Pace 30 Seconds at Easy Pace 45 […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Bike 2:00 Couch 1:00 e/s Hamstring Upright 1:00 e/s Calf 0:30 e/s ———— Activation 3 Rounds: 10 Banded Face Pulls 10 Single Leg RDL’s e/s 10 Hollow Rocks Metcon (Calories) Bike Erg Intervals 4 Sets: 60 Sec @Fast Pace 85+ RPM 30 Sec @Easy Pace 45 Sec @Fast Pace […]
Saturday “Partner WOD”
CrossFit Inventive – CrossFit Warm-up Carpark Run 10 Leg Swings F/L Calf On Upright 0:30 e/s Spiderman 0:30 e/s Glute 0:30 e/s Twisted Cross 0:30 e/s Front Rack 0:30 Wrist 0:30 ————- Barbell P1. 10 Good Mornings 5 Front Squats 5 Power Cleans ——- P2. 10 Scap-Pulls 5 Kipping Swings 10 HRPU —— Workout Prep…… […]
Friday
CrossFit Inventive – CrossFit Warm-up (No Measure) Banded Shoulder Mobility Spiderman 0:30 e/s Glute 0:30 e/s Squat Hold (Knees Out) 1:00 ———— PVC 10 Pass Throughs 10 Pass Arounds e/w 10 Snatch Balance 30 Banded Pull Aparts ———– Barbell: 3 Snatch High Pulls 3 Power Snatch 3 Hang Snatch High Pulls 3 Hang Power Snatch […]