Tuesday
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 Ankle Mobility 1:00 e/s ——— 2 Laps Halo Crab Walks 20 Halo Glute bridges 20 Banded Good Mornings —— 10 Reps Empty Barbell Back Squat * Starting 5 Reps together off the clock. Back Squat (5-4-3-2-1-1-1-1-1) Go […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Twisted Cross 0:30 3 Way Puppy Dog Pose 0:30 Lower Back/Hipflexor 0:30 Glute 0:30 —————- 2 Rounds: 200m Row 10 Scap Pulls 20 V-Sits 5 Strict Push-ups 40 Elbow knee cycles 20 Banded Pull-aparts 60 Ankle Taps Metcon (Time) For Time: 1-2-3-4-5-6-7-8-9-10 Strict Push-up Strict Pull-up 300/250m Row Between […]
Monday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility Lower Back/Hipflexor 0:30 e/s Spiderman 0:30 e/s ———— ACTIVATION 20 Banded Pull-aparts 10 Pass Throughs 10 OHS 10 Press e/s ——— Barbell: 10 Good Mornings 3 Snatch High Pulls 3 Power Snatch Dumbbell Flat Bench Press (10-10-10 + Max Reps Drop Set) Go Every 2:00 Mins Complete […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2:00 machine 30 sec quad on upright. e.s 5 inchworm 1 push-up 20 Halo Glute Bridges —— MIDLINE 3 Rounds: 40 Plate Twist 10/5 40 Elbow Knee Cycles 40 Abmat Sit-ups Metcon (4 Rounds for calories) Bike Erg Intervals (28:00) 3 Sets: 2:00 Moderate 1:30 Easy [Rest 2:00 After […]
Partner WOD
CrossFit Inventive – CrossFit Warm-up Standing Quad Stretch 0:30 e/s 10 Leg Swing F/L 5 Inchpwrm 1 Push up Spiderman 0:30 e/s Twisted Cross 0:30 e/s Wrist 0:30 e/s 20 Scorpions F/B Lower back/Hipflexor 0:30 e/s ——————- Babell: P1: 10 Wrist rotaions 10 Good Mornings 3 Front Squats 3 Squat Cleans 3 Clean & Jerks […]
Friday
CrossFit Inventive – CrossFit Warm-up Foam Roller Lower back 1:00 e/s Lats 1:00 e/s Couch 1:00 e/s Frog 2:00 Lower back/Hipflexor 0:30 e/s Banded Shoulder Mobility ——– ACTIVATION 10 Banded Pullaparts 10 pass throughs 10 OHS 10 Press e/s ——— Barbell: 3 Snatch High Pulls 3 Power snatch 3 OHS/Low as possible 3 Hang Snatch […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Bike 2:00 Couch 1:00 e/s Spiderman 1:00 e/s Calf 0:30 e/s 30 calf Pumps ———— 2 Rounds 10 Halo Glute Bridges 6 Alt Reverse Lunges 6 Alt Box Step ups Metcon (Time) Partner WOD 10000m Bike Erg 200 Alt Box Step-ups in total. * Our aim to is to […]
Thursday
CrossFit Inventive – CrossFit Warm-up 20 Scorpions F/B Lower back/Hipflexor 0:30 e/s Glute 0:30 e/s Twisted Cross 0:30 e/s Puppy Dog Pose 0:30 Wrist 0:30 ————- ACTIVATION 20 Banded Good Mornings 30 Sec HS-Hold/Wall Walk Hold/Plank Hold 10 Scap Pulls-10 Kipping Swings Deadlift (Sets 0-4 EMOM Sets 5-10 E90) Aim here is to build to […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up MACHINE 2:00 COUCH 1:00 E/S LOWER BACK/HIPFLEXOR 1:00 E/S TWISTED CROSS 0:30 E/S ——————- MIDLINE EMOM 9 (3 SETS) 1- 20 SEC L-RING HOLD 2- 20 V-SITS 3- 15 REVERSE CRUNCHES Metcon (4 Rounds for time) 4 ROUNDS: 20/16 cals @Hard Pace Rest 30 Sec 28/21 Cals @Mod Pace […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility Couch 1:00 Lower Back/Hipflexor 0:30 e/s 30 Sec Static Squat Hold ( Push Knees out) Wrist 0:30 F/B ————— ACTIVATION 2 Rounds 10 Banded Pull-aparts 10 Banded Press e/s 3 inchworm 1 Push up ————- Barbell: 10 Wrist Rotations 10 Good Mornings 5 Strict Press 5 Power […]