Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 100m Run 10 Leg swing F/L 5 Inchworm 1 Push-up Cal 0:30 e/s 30 Calf Pumps Spiderman 0:30 e/s Glute 0:30 e/s ——- Warm up to DB-HC&J Metcon (Time) (Running 40:00 Clock) 10 Rounds For Time: 100m Run 10 Alternating Dumbbell Hang Clean & Jerk 22.5/15 100m Run 10 […]
Monday
CrossFit Inventive – CrossFit Warm-up Machine 2:00 Couch 1:00 e/s Frog 2:00 Front Rack 0:30 Wrist 0:30 30 Calf Pumps ———- 4 Laps Halo Crab Walks 20 halo Glute Bridges ——– Barbell From Rack 10 Wrist Rotations 10 Front Squats Front Squat (3 Reps Go Every 2:00 x 7 Sets) Our aim today is start […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Banded Shoulder 1:00 e/s Banded Pec 1:00 e/s Lower Back/Hipflexor 0:30 e/s Spiderman 0:30 e/s ——— 5 Inchworm 1 Push-up Plank 0:30 4 Inchworm 1 push up Left Side plank 0:30 3 Inchworm 1 Push up Right Side plank 2 Inchworm 1 Push-up 0:30 Superman Hold 1 Inchworm 1 […]
12 DAYS OF XMAS WOD
CrossFit Inventive – CrossFit Warm-up Metcon (Time) For Time, adding one movement per round: 1. Sumo Deadlift High Pull 2. Thruster 3. Push Press 4. Power Cleans 5. Power Snatches 6. Kettlbell Swings 7. Pull-ups 8. Knees To Elbows 9. Box Jumps 24/20 inch 10. Double-unders 11. Burpees 12. Skull a Beer or 12 Overhead […]
Friday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility Frog 2:00 Glute 1:00 e/s Wrist 0:30 F/B ————— ACTIVATION 20 Banded Pull aparts Pass Throughs 10 Press 10 e/s 1 Wall Walk ——— Barbell: 2 Snatch high pulls 2 Power snatch 2 OHS 2 Squat snatch Snatch (3-3-3-2-2-1) Go Every 90 Sec All reps more than […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2 Rounds: 3 Inchworm no push ups 10 Calf Pumps 300m Bike 100m Run Plank 0:30 Metcon (Time) 5 ROUNDS: 500M BIKE 200M RUN REST 2:00 5 ROUNDS: 1000M BIKE 400M RUNSUBS BIKE METRES – ROW: 250/200m – ROW: 500/400m RUN – Sub 400m for 300m – Machine metres […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Carpark run 10/8 cal machine 10 Leg swing F/L Calf 0:30 e/s 30 Calf Pumps Spiderman 0:30 e/s Lower Back/Hipflexor 0:30 e/s ———- Midline 3 Rounds 40 Ankle Taps 40 Elbow Knee cycles 20 V-Sits Metcon (No Measure) Go Every 4:00 x 8 Sets (32:00) 400m Run 10/8 cal […]
Wednesday
CrossFit Inventive – CrossFit Warm-up 3 Way Puppy Dog Pose Twisted Cross 0:30 e/s Front rack 0:30 Glute 1:00 e/s Spiderman 0:30 e/s Wrist 0:30 F/B Calf 0:30 e/s 30 calf Pumps ———- 20 Banded Pull aparts 10 Pass Throughs 10 Press e/s 10 Alt Box Step-ups ——– Barbell: 5 Strict Press 5 Push Jerks […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Couch 1:00 Frog 2:00 Lower back/Hipflexor 0:30 e/s Front Rack 0:30 Twisted Cross 0:30 e/s Wrist 0:30 F/B ——– Halo Glute Bridges x 20 10 Banded Pull aparts 10 pass Throughs 10 Press e/s Barbell: 10 Good Mornings 3 Clean Pulls 3 Clean High Pulls 3 Hang Haigh Pulls […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility Banded Ankle mobility Couch stretch 1:00 e/s Frog 2:00 ———— 10 Scap Pull 5 Kipping Swings 3 Strict Pull-ups 10 Air Squats ———- Back Squat (4 x 4 @80% GoE 2:00) Build to 80% of your 1RM and complete all sets at the same weight. Metcon (Time) […]