Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Machine Spiderman 0:30 e/s Glute 0:30 e/s Calf 0:30 e/s 30 Calf Pumps ——— 3 Rounds: 8 Air Squats 8 Alt reverse Lunges 8 HRPU’s Metcon (Time) 3 Rounds For Time: 1,000m Run 30 Wallball 9/6kg 50/40 Cal RowRUN – 800m Run – 2,000m Bikes – 1000/800m Row […]
Monday
CrossFit Inventive – CrossFit Warm-up Twisted Cross 0:30 e/s Puppy Dog 0:30 Lower Back/Hipflexor 0:30 e/s Glute 0:30 e/s Calf 0:30 e/s 30 Calf Pumps —— ACTIVATION 20 Banded Pull aparts 100m Run 5 Inchworm 1 Push-up Dumbbell Flat Bench Press (Go Every 2:00) Week 3: 3 x 14 + Max Rep Drop Set immediately […]
Saturday Partner WOD
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e/s Lower Back/Hipflexor 0:30 e/s Twisted Cross 0:30 e/s ———- 20 Banded Good Mornngs 20 Halo banded glute bridges 20 Banded Pull-Aparts Metcon (Time) WITH A PARTNER COMPLETE ….. 5 ROUNDS FOR TIME: 1,000m Row 1,000m Ski Erg Cap 40:00 * Both partners must complete the row together […]
Friday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility Couch 1:00 e/s Calf 0:30 (Upright) Writs 0:30 ——— ACTIVATION 30 calf Pumps 10 Scap pulls 5 Kipping Swings ——- Barbell: 10 Wrist Rotations 3 Power Clean 3 Front Squats 3 Push Jerks Establish Weight ——— Movement Prep: 3 Box Jumps 3 Power Cleans 3 Toes To […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Machine 1:00 10 Leg Swings F/L Calf 0:30 e/s Calf Pumps x 30 Spiderman 0:30 e/s Lower Back/Hipflexor ——– Activation: Tabata 20/10 x 8 Static Wall Squats Plank Hold Metcon (Time) RUNNING CLOCK COMPLETE….. 10 ROUNDS FOR TIME: 10/7 CAL BIKE ERG 100M RUN 10/7 CAL BIKE ERG 10 […]
Thursday
CrossFit Inventive – CrossFit Warm-up 20 Scorpions F/B Lower back/Hipflexor 0:30 e/s Glute 0:30 e/s Spiderman 0:30 e/s 3 Way Puppy Dog Pose 0:20 of each Twisted Cross 0:30 ————– ACTIVATION 2 ROUNDS: 5 Single Leg Barbell RDL’s e/s 10 Bent Over Rows 1 Wall Walk with 5 Sec Hold Deadlift (Go Every 2:00) [All […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Lower Back/Hipflexor 0:30 e/s Spiderman 0:30 e/s Twisted Cross 0:30 e/s Puppy Dog 0:30 ———— 2 Rounds: 5 Inchworm 1 Push up Plank 0:30 Banded Press x 10 e/s Hollow Rock 0:30 Metcon (Time) 5 Rounds: 20/16 Cal Row 20 Burpee to Target 20 KBS 24/16 20 Abmat Sit-ups […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility Couch 1:00 Calf 0:30 on Upright 30 Calf Pumps ——– Activation 20 banded pull aparts 10 Pass throughs 10 Press e/s ——— L-Ring Hold 0:20 On / 0:40 Off x 4 Sets Strict Press (3 Sets of 6 Reps + Max Reps Drop Set) Keep tight throughout. […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Frog 2:00 Couch 1:00 Banded Shoulder Mobility Banded Ankle Mobility ——- Activation 20 PVC Pass Throughs 10 Pass Arounds 10 OHS 5 Snatch Balance —- Barbell 3 Snatch Pulls 3 Power Snatch 3 OHS 3 Snatch Balance 3 Squat snatch Snatch Balance (“Primer “ Emom x 8 x 1 […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e/s Frog 1:00 Lower back/Hipflexor 0:30 e/s Glute 0:30 e/s Banded Shoulder Mobility ————- 2 Laps Halo Crab Walks 20 Glute Bridges 20 Banded Pull parts 10 Pass Throughs 10 Press e/s ———— Barbell: 10 Good Mornings 5 Back Squats 3 Power Cleans 3 Push Jerks 3 Clean […]