Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Bike 10 Leg swings F/L Standing Quad 0:30 e/s Spiderman 0:30 e/s Lower Back/Hipflexor 0:30 e/s Calf 0:30 e/s 30 Calf Pumps ——– Metcon (Time) 6 Rounds For Time: 1,000/800m Bike Erg 500/400m RunSUBS 1000/800m BIKE ERG – Row: 500/400m – Ski 450/350m RUN – Use 2 different […]
Monday
CrossFit Inventive – CrossFit Warm-up Couch 1:00 E/S Pec Stretch on Upright 0:30 e/s SPIDERMAN 1:00 E/S LOWER BACK/HIPFLEXOR 0:30 E/S 30 Slow Calf Pumps ———– 40 BANDED PULLAPARTS 10 ALT BOX STEP UPS 10 BANDED PRESS E/S Dumbbell Flat Bench Press (12-12-12 + Max Drop Set) Go Every 2:00 Minutes Up 2 reps this […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Standing Quad 0:30 e/s Standing Calf 0:30 e/s 20 Scorpions F/B Lower Back/Hipflexor 0:30 e/s ———— 4 laps Halo Crab Walks ———– Bike: 2:00 Play with pacing —— Rest 1:00 Go Time Metcon (3 Rounds for calories) Bike Erg Intervals 3 Sets: 3:00 Moderate 3:00 Easy 1:30 Fast 3:00 […]
Saturday Partner WOD
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e/s Frog 2:00 Lower Back/Hipflexor 0:30 e/s Twisted Cross 0:30 e/s Puppy Dog Pose 0:30 Wrist 0:30 e/s ————— 20 Halo Glute Bridges 5 Inchworm 1 Push-up P1. 10 Wrist Rotations 5 Thrusters P2. 3 laying to standing Rope Climbs Or 1 Rope Climb Metcon (Time) 20 Rounds […]
Friday
CrossFit Inventive – CrossFit Warm-up Green Banded Shoulder Mobility Lower Back/Hipflexor 0:30 e/s Glute 0:30 e/s Spiderman 0:30 e/s ———— PVC 10 Pass Throughs 10 Pass arounds 10 OHS ———- Red Band: 20 Pull aparts 10 Press e/s ———- HALO BAND 20 Halo Glute Bridges 4 laps Crab Walks 20 Halo Air Squats ——— Barbell: […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 20 scorpions F/B Lower Back/Hipflexor 0:30 e/s Spiderman 0:30 e/s Twisted Cross 0:30 Puppy Dog 0:30 ——— 20 Banded Good Mornings 20 Banded Pull aparts 20 Halo Glute bridges 20 Abmat Sit-ups Metcon (Time) Partner WOD For Time: 100 Cal (Any machine) 100 Kettlebell Swings 24/16kg 100 Box Step […]
Thursday
CrossFit Inventive – CrossFit Warm-up Lower Back/Hipflexor 1:00 E/S Glute 1:00 E/S Puppy Dog 3 Way 0:30 Twisted Cross 0:30 E/S —————- ACTIVATION 0:30 Superman Hold 20 Banded Pull-Aparts 10 Scap Pulls 10 Kipping Swings 20 Banded Good Mornings 0:30 Hollow Hold ————— Deadlift (Percentage Work (GoE 2:00)) [All Percentages Based Off 1RM Deadlift] 1 […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Warm up 100m Run 200m Bike 10 Leg swwing F/L 5 Inchwprms 1 Push up Spiderman 1:00 e/s Glute 1:00 e/s Calf 0:30 e/s (upright) 30 Calf Pumps Metcon (2 Rounds for time) Bike 200 Run 100m Bike 400m Run 200m Bike 600m Run 300m Bike 800m Run 400m […]
Wednesday
CrossFit Inventive – CrossFit Warm-up COUCH 1:00 E/S GLUTE 1:00 E/ TWISTED CROSS 0:30 E/S FRONT RACK 0:30 E/S CALF 0:30 E/S 30 CALF PUMPS ———- 20 BANDED PULL APARTS 10 PASS THROUGHS 10 PRESS E/S ———- BARBELL 10 WRIST ROTATIONS 5 STRICT PRESS 5 POWER CLEANS ———– Strict Press (8-8-8+ Max Rep Drop Set) […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Frog 2:00 Couch 1:00 e/s Wrist 0:30 Ankle Mobility 0:30B Banded Shoulder Mobility ——— 4 Laps Halo Crab Walks Barbell 10 Wrist Rotation 10 Good Mornings 5 Front Squats 3 Power Cleans 3 Squat Cleans 3 Split Jerks 1 Round of Complex 1 Power Clean 1 Jerk Drive 1 […]