Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Foam Roll: Lower Back 1:00 Quads 1:00 e/s Lats 1:00 e/s —— Stretch: Lower Back/Hipflexor 1:00 e/s Glute 0:30 e/s Puppy Dog On Roller 1:00 ——– Activation: 10/7 Cal Machine 10 Box Step Overs 24/20 10/7 Cal machine 20 Banded Good Mornings ——- Metcon (AMRAP – Rounds and Reps) […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Ride 2:00 Couch 1:00 e/s Calf 0:30 e/s (On Upright) ——— ACTIVATION/MIDLINE 10 Temp Air Squats (Down 3/Up Fast) 5 Inchworm No Push up 20 Alt Shoulder Taps 40 Plate Twist 10 Overhead Plate Sit-ups 40 Ankle Taps 10 Overhead Plate Sit-ups 40 Plate Twist Metcon (Distance) 10 x […]
Thursday
CrossFit Inventive – CrossFit Warm-up 20 Scorpions F/B Banded Hammi/Adductor/Lower Back Twisted Cross 0:30 e/s Samsom With Tricep 0:30 e/s ———- 20 Banded Pull aparts 10 Pass Throughs 10 Hollow Rocks 10 Scap Pulls 5 Kipping Knee Raises ————— Barbell: 10 Good Mornings 5 Deadlifts ——– Build….. Deadlift (2-2-2-2-2-2) In 12 minutes build over the […]
Wednesday
CrossFit Inventive – CrossFit Warm-up 20 Scorpions F/B Lower Back/Hipflexor 0:30 e/s Spiderman 0:30 e/s Twisted Cross 0:30 e/s 3 Way Puppy Dog Pose ————- ACTIVATION 10 BARBELL GOOD MORNINGS 5 BARBELL BENT OVER ROWS 20 BANDED PULL-APARTS 10 BANDED PRESS E/S ——- Barbell Row (In 12 mins: 8-8-8-4-4-4) Stat light so you can build […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Frog 2:00 Couch 1:00 Ankle mobility 0:30 e/s Banded shoulder Mobility Wrist 0:30 F/B ——- Activation 20 Halo Glute Bridges 10 Air Squts 10 Barbell Good Morning’s 10 Wrist Rotations 5 Front Squats 3 Power Cleans 3 Hang Squat Cleans 5 Push Press 3 Split Jerks —— 3 Position […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e/s Glute 1:00 e/s Banded Hamstring/Adductor/Lower back 0:30 of each Banded Shoulder Mobility ———— 5 Inchworm 1 Push-up HS-Hold 0:30 10 Hollow Rocks 30 Sec Superman Hold 10 Scap Pulls 5 Kipping Swings 3 Strict Pull-ups 2 Muscle-ups/ 5 Kipping, Hips to Bar 1-2 Bar Muscle -ups/Todays Scaled […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 20 Scorpions F/B Lower Back/Hipflexor 0:30 e/s Glute 0:30 e/s Twisted Cross 0:30 e/s Single Arm Puppy Dog 0:30 e/s Calf 0:30 e/s 30 Calf Pumps —— Row 200m 20 Banded Good Mornings Row 200m 20 Banded Pull aparts 10 Banded Press e/s Metcon (Time) 5 Rounds For Time: […]
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 OHS 10 HR-Push-ups ——— 10 Barbell Good Mornings 3 Front […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 200m Run 2 lap Inchworm 1 Lap Spiderman Lunge 2 laps High Knees 2 laps Butt Kicks 2 Laps Lateral Skips Calf 0:30 e/s 30 Sec Calf Stretch Metcon (Time) “RUN INTERVALS” For Total Time: 1700m Rest 4:00 1300m Rest 4:00 900m Rest 4:00 500m *Alternate Between 200m Fast […]
Partner WOD
CrossFit Inventive – CrossFit Warm-up Lower Back/Hipflexor 1;00 e/s Glute 0:30 e/s Spiderman 0:30 e/s Front Rack 0:30 Twisted Cross 0:30 e/s Writ 0:30 5 Wrist Rotations e/s ———– P1. 10 Barbell Wrist Rotations 5 Front Squats 5 Push Press 5 Thrusters P2. 10 Scap Pulls 5 Kipping Swings 5 Kipping Knee Raises 3 Strict […]