Wednesday
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e/s Spiderman 1:00 e/s Lower Back/Hipflexor 0:30 e/s Front Rack 0:30 e/s Twisted Cross 0:30 e/s Wrist F/B 0:30 E/S ————– P: MACHINE MODERATE PACE P2: 10 GOOD MORNINGS 10 WRIST ROTASTIONS 5 DEADLIFTS 5 HANG POWER CLEANS 5 PUSH JERKS (SWAP) ————- BUILD TO FIRST WEIGHT Metcon […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility Couch 1:00 Spiderman 0:30 e/s 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 Alt Cossacks e/s 5 Push Press 5 Hang Power Snatch Push Press (4 Sets 5 Reps @75% of […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning
Monday
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e/s Spiderman 0:30 e/s Lower Back/Hipflexor 0:39 e/s Twisted Cross 0:30 e/s Wrist 0:30 F/B Calf 0:30 e/s 30 Calf Pumps —————- ACTIVATION 30 Halo Glute Bridges 10 Wall Squats 20 Dubz/40 Singles Front Squat (4 Sets 5 Reps @75% of Last Weeks 3RM) Go Every 2:00 x […]
Friday Partner WOD
CrossFit Inventive – CrossFit Warm-up 200m Run 10 Leg swings F/L 5 Inchworm 1 Push up Spiderman 0:30 e/s Twisted Cross 0:30 e/s Calf 0:30 e/s 30 Calf Pumps —– 1 Round: 5 Pul-ups/Ring Rows 10 Push-ups 15 Air Squats Metcon (Time) “MURPH” 1 Mile Run (1600m) Then: 5 Rounds of: 20 Pull-ups 40 Push-ups […]
Thursday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility Lower Back/Hipflexor 0:30 e/s Spiderman 0:30 e/s Wrist 0:30 F/B Calf 0:30 e/s ——- 10 Banded Pull apart 10 Pass Throughs 10 Press e/s 10 Scap Pulls 5 Kipping Knee Raises ——— Barbell: 10 Wrist Rotations 5 Power Cleans 5 Push Jerks’ 3 Clean & Jerks Clean […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 1:00 Machine 5 Inchworm 1 Push-up 1:00 Machine Plank 1:00 1:00 Machine Superman Hold 1:00 1:00 Machine Hollow Rock Hold 1:00 Metcon (Time) 10,000/9,000m Bike Erg Perform On Every 4:00 (Starting 0:00) Until Distance Is Complete: 20 Plate Twist 10/5Kg 10 Abmat Sit-ups 20 Ankle Taps (Feet Together)SUBS 10,000/9,000m […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility Lower Back/Hipflexor 0:30 e/s Glute 0:30 e/s Wrist 0:30 F/B Calf 0:30 e/s 30 Calf Pumps ———— Banded Pull aparts x 20 Pass Throughs x 10 Press x 10 E/S 35 Double-unders/70 Singles ———- Barbell: 10 Wrist Rotations 5 Strict Press 5 Push Press Push Press (Go […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Banded Shoulder Mobility Spiderman 1:00 Glute 0:30 Lower Back/Hipflexor 0:30 ——– PVC: Pass Throughs x 10 Pass Arounds x 10 E/W OHS x 10 Push Jerk from behind Neck x 10 —- Barbell: 10 Good Mornings 2 Snatch High Pulls 2 Power Snatch 2 Hang Power Snatch 1 Snatch […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e/s Lower Back/Hipflexor 0:30 e/s 3 Way Puppy Dog Twisted Cross 0:30 e/s ———– 20 Banded Good Mornings 10 Scap Pulls 5 Strict Pull-ups/Ring Rows 5 Strict Push-ups ——— Deadlift (4 Sets 8 Reps @60% Of Your 1RM) – Go Every 2:00 – Same weight for all 4 […]