Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Snatch Balance (8 Minute EMOM x 1 Rep ) Build to a moderate weight only. Stay light & focus on depth if need be. Use PVC pipe if you can’t mange the depth. Use it as a mobility movement to get you deeper into the over head squat postiion. […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e/s Lower back/Hipflexor 0:30 e/s Glute 0:30 e/s Spiderman 0:30 e/s Front Rack 0:30 3 Way Puppy Dog Pose 0:20 each Wrist 0:30 F/B —————- 2 Laps Halo Glute Bridges 20 Halo Glute Bridges Barbell: 10 Wrist rotations 5 Front Squat 5 Push Press 5 Thrusters 5 Back […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2:00 machine 10 leg Swing F/L 30 Sec calf stretch on Upright e/s 30 calf pumps Spiderman 0:30 e/s 20 Scorpions F/B Lower Back/Hipflexor 0:30 e/s ————- ACTIVATION 20 HALO GLUTE BRIDGES 40 PLATE TWIST 20 BANDED GOOD MORNINGS 40 ABMAT SIT-UPS 20 BANDED PULL-APARTS 60 ELBOW KNEE CYCLES […]
Monday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility Lower back/hipflexor 0:30 e/s Spiderman 0:30 e/s Calf 0:30 e/s 30 Calf Pumps ————– ACTIVATION 5 Inchworm 1 Push-up 24 Double-unders/36 Single Skips 10 Scap Pulls 5 Kipping Knee Raises/V-ups/V-Sits Bench Press (6 Sets x 5 Reps Building off last weeks 6 Reps ) – If you […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Machine Standing Qud 0:30 e/s Spiderman 0:30 e/s Twisted Cross 0:30 e/s Puppy Dog Pose 0:30 ————- 3 Rounds 5 Scap Pulls 5 Ring Rows 5 Push-ups 5 Air Squats Metcon (Distance) 30:00 Minutes Of Machine Meters * Every 2:30 Starting on The 0:00 Complete: 1 Round of […]
Saturday “Partner WOD”
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e/s Lower Back Hipflexor 0:30 e/s Front rack 0:30 Twisted Cross 0:30 e/s Wrist 0:30 e/s ———— P1. barbell: 10 Wrist Rotations 5 Deadlifts Coach take through 1 Round of Bear Complex: P2 machine Mod pace (swap) Metcon (3 Rounds for reps) “30 Minute Running Clock” (0:00-800) AMRAP […]
Friday
CrossFit Inventive – CrossFit Warm-up Green Banded Shoulder Mobility Lower Back/Hipflexor 0:30 e/s Spiderman Lunge Hold 0:30 e/s Wrist 0:30 e/s ——— ACTIVATION 20 Banded Pull aparts 10 Pass Throughs 10 Press e/s ———- Barbell: 10 Wrist Rotations 3 Push Jerks 3 Split Jerks 1 x Push Jerk + 1 x Split Jerk (EMOM 8) […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Metcon (Calories) “BIKE ERG” [PRIMER] (Warm-up Set) 2:00 at Easy “Warm-Up” Pace 2:00 at Moderate Pace 2:00 Ramp Up From Moderate to Fast Pace 2:00 Easy Recovery Spin 2:00 Complete Rest [MAIN SETS] 5 Sets: 10 Seconds Sprint at Max Effort 1:50 Seconds at 75-80 RPM [5 Minutes Easy Recovery […]
Thursday
CrossFit Inventive – CrossFit Warm-up 20 Scorpions F/B Lower Back/Hipflexor 0:30 e/s Spiderman Lunge Hold 0:30 e/s Twisted Cross 0:30 e/s Calf 0:30 e/s ———— Activation Plank 1:00 20 Banded Good Mornings 10 Scap Pulls 20 Halo Glute Bridges 1:00 Sec Plank Hold ———- Barbell 10 Deadlifts Deadlift (GoE90 x 6 Sets) GOE90 Sec x […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Machine 20 scorpions F/B Lower Back Hipflexor 0:30 e/s Glute 0:30 e/s Twisted Cross 0:30 e/s Puppy Dog 0:30 ———— ACTIVATION 4 Laps halo Crab Walks 20 Halo Glute Bridges 20 Hollow Rocks 5 Inchworm 1 Push-up 20 V-Sits 5 Frog Hops 50 Elbow Knee cycles Metcon (Time) […]