Wednesday
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e/s Frog 2:00 Wrist 0:30 Calf 0:30 e/s 30 Calf Pumps Green Banded Shoulder Mobility ————- 10 PVC Pass Throughs 10 Pass Arounds 10 OHS ———– Barbell: 3 Power Snatch 3 OHS 3 Squat Snatch Power Snatch (EMOM 8: Build to a heavy single) This must be kept […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Couch 1:00 e/s Frog 2:00 Wrist 0:30 e/s Front Rack 0:30 Twisted Cross 0:30 ———— 20 Halo Glute Bridges 10 Banded Pull Aparts 10 pass Throughs 10 Press e/s ———- Barbell: 3 Muscle Cleans 3 Power Clean 3 Front Squats 3 Squat Cleans 3 Split Jerks ———– Muscle Clean […]
Tuesday
CrossFit Inventive – CrossFit Warm-up MOBILITY 1. Banded Pec -0:30 e/s 2. Banded lat 0:30 e/s 3. Calf 0:30 e/s 4. Pigeon Pose – 1:00/Side 5. Frog Stretch – 1:00 GENERAL WARM-UP 2 Rounds: 20 Single Unders 5 Box Step-Overs 5 Scap Pulls 5 Ring Rows/1-3 Strict Pull-Ups Back Squat (8-8-6-6-4-4: GOE 2:00) Aim to […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 1:00 Machine Couch 1:00 e/s 20 scorpions F/B Lower Back/Hipflexor 0:30 Glute 0:30 Twisted Cross 0:30 3 Way Puppy Dog 0:30 Wrist 0:30 F/B ———- 2 Rounds 15 Overhead Plate Sit-ups 10 Banded Press e/s 5 Push ups 5 Frog Hops ———- Metcon (Time) 8 Rounds of: 12 Single […]
Monday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility Glute 0:30 e/s Spiderman 0:30 e/s Wrist 0:30 e/s ———— 2 Rounds: 10 Air Squats 4 Down Dog Push ups 20 Sec HS-Hold/Wall Walk Hold Bench Press (6 Sets of 6 Reps @60% 1RM) (GOE 2:00 mins) Build up and complete 6 sets of 6 reps at […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 1:00 Min machine 10 Leg Swings 30 Calf Pumps 30 Sec Calf stretch e/s 5 Inchworm 1 Push-up 30 Sec Spiderman Lunge e/s 200m Run ————— Static Holds 1:00 Plank Hold 30 sec Side Plank e/s 1:00 Superman Hold 1:00 Squat Hold 1:00 Hollow Hold Metcon (Time) 2 Rounds […]
Saturday “Partner WOD”
CrossFit Inventive – CrossFit Warm-up 2 x carpark runs 1 lap inchworm 1 lap spiderman lunge 20 scorpions F/B Lower back/hipflexor 0;30 e/s Twisted Cross 0:30 e/s Front rack 0:30 Wrist 0:30 e/s Calf 0:30 e/s 30 Calf Pumps ———- ACTIVATION Each partner perform: 10 Barbell Good Mornings 3 Front Squats 3 Power cleans 3 […]
Friday
CrossFit Inventive – CrossFit Warm-up Green Banded Shoulder Mobility 20 Scorpions F/B Lower Back/Hipflexor 0:30 e/s Spiderman 0:30 e/s ——————- Activation: 20 Banded Good Mornings 20 Halo Glute Bridges 20 Banded Pull aparts 10 Pass Throughs 10 Press e/s ————– Barbell: 5 Barbell Hang Power Snatch Hang Power Snatch (GOE90 x 10 Sets. ) Sets: […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Mins Machine 1:00 Hamstring on upright e/s Glute 0:30 e/s Twisted Cross 0:30 e/s Puppy Dog 0:30 e/s Wrist 0:30 F/B ————- Midline: 30 Sec Plank Hold in push-up position Rest :15 30 Sec Light Plate Twist Rest 15 30 Sec V-Sits Rest 15 30 Sec Standard Plank […]
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 ———— Activation 20 Banded Good Mornings 30 Calf Pumps 20 Halo Glute Bridges 30 Sec Plank Hold ———- Deadlift (GoE90 seconds) Aiming to make an increase on our 3 rep range in last block. […]