Friday
CrossFit Inventive – CrossFit Warm-up “THE OTHER LOAD” Today we get 10 minute for each lift. This will be a 30 minute running clock so be intentional when transitioning from lift to lift. You do not have to use the entire 10 minutes for each lift but make sure we are not rushing through. Technique […]
Puronditioning
CrossFit Inventive – Pure Conditioning Warm-up 200m Run 1 Lap Inchworm 1 Push up 1 Lap Spiderman lunge 0:30 Sec Calf Stretch 30 Calf Pumps Spiderman Lunge 30 sec e/s Glute 0:30 e/s Lower Back/Hipflexor 0:30 e/s ——— MIDLINE 3 ROUNDS: 40 ELBOW KNEE CYCLES 30 ANKLE TAPS 20 V-SITS Metcon (Time) For Time: 500m […]
Thursday
CrossFit Inventive – CrossFit Warm-up Foam Roll: Lats 1:00 e/s Spend 2:00 on each leg. —— Banded Shoulder Mobility Standing Quad 0:30 e/s Frog 1:00 Spiderman 0:30 e/s Wrist 0:30 e/s ——- 10 Scorpions F/B 20 Banded Good Mornings 10 Hollow Rocks 10 Scap Pulls 5 Kipping Swings —— Barbell: 10 Wrist Rotations 3 Front […]
Wednesday
CrossFit Inventive – CrossFit Warm-up MOBILITY 20 Scorpions F/B Lower Back/Hipflexor 0:30 e/s Glute 0:30 e/s Calf 0:30 e/s Puppy Dog 0:30 Twisted Cross 0:30 e/s Wrist 0:30 ———— ACTIVATION 10 Barbell Good Mornings 5 Deadlifts 30 Calf Pumps 30 Dubz/60 Single Skips HS-Hold 0:30 1 Wall Walk —– Build to first Deadlift Weight. Deadlift […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Banded Shoulder Mobility Lower Back/Hipflexor 0:30 e/s Glute 0:30 e/s Spiderman 0:30 e/s ——– PVC: 30 Banded Pull aparts 10 Press E/S 10 Pass Throughs 10 Pass Arounds e/w 10 OHS —— Barbell: 3 Snatch High Pull 3 Muscle Snatch 3 Power Snatch 3 Low Hang Power Snatch 3 […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility Couch 1:00 Spiderman 1:00 e/s Lower Back 0:30 e/s (Pull leg across body) Wrist 0:30 f/b ———– 20 Banded Pull-aparts 10 Banded Pull aparts 10 Banded Pass Throughs 10 Banded Press e/s —– 10 Good Mornings 10 Wrist Rotations 5 Strict Press 5 Push Press Push Press […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Machine 200m Run 10 Leg Swings F/L Calf 0:30 on upright 40 Calf Pumps Spiderman 0:30 e/s Glute 0:30 e/s ———- 3 Rounds: 1:00 Plank 0:30 Wall Squat Hold 0:30 Rest Metcon (Time) For Time: 5,000/4,000m Bike Erg 1,000/800m Run 2,500/2,000m Bike Erg 1,000/800m RunSUBS – Row 2,300/2,000m […]
Monday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility Couch 1:00 Frog 2:00 Lower Back/Hipflexor 0:30 e/s Wrist 0:30 ———- ACTIVATION 4 Laps Crab Walks 10 Wall Squats 5 Inchwprm 1 Push-u[ 10 Scap Pulls 5 Kipping Swings 3 Strict Pull-ups/5 Ring Rows ———– Front Squat (4 Sets 4 Reps @80% of your 3RM) Go Every […]
NYE PARTNER WOD
CrossFit Inventive – CrossFit Warm-up 20 Scorpions F/B Lower Back/Hipflexor 0:30 Spiderman 0:30 e/s Glute 0:30 e/s Twisted Cross 0:30 e/s Puppy Dog 0:30 ——— Halo Glute Bridges x 30 Banded Good Mornings x 20 1 Round: 5 Scap Pulls 5 Kipping swings 5 Strict piush-ups 5 Air Squats ——- Set up for WOD. Metcon […]
Thursday
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e/s Frog 2:00 Front Rack 0:30 e/s Twisted Cross 0:30 e/s Wrist 0:30 Calf 0:20 e/s 30 Calf Pumps ——- ACTIVATION 10 Wrist Rotations 50M Run 10 Good Mornings 50m Run 5 Squat Cleans 50m Run 5 Front Squats ——— – Build up to WOD weight. – The […]