Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Machine 2:00 Lower Back/Hipflexor 0:30 Glute 0:30 Spiderman 0:30 Twisted Cross 0:30 Puppy Dog Pose 0:30 ————– 3 ROUNDS 20 SEC SIDE PLANK E/S 20 SEC FRONT PLANK 20 SEC SUPERMAN HOLD 20 SEC REST ——– Practice Rope Climbs Metcon (AMRAP – Rounds and Reps) AMRAP 30: 1000/800m Row […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Green Banded Shoulder Mobility Couch 1:00 e/s Frog 2:00 Table Top 0:30 ————- ACTIVATION 20 Halo Glute Bridges 20 Banded Pull aparts 10 Pass Throughs 10 OHS ———- Barbell: 2 Snatch High Pulls 2 Power Snatch 2 OHS 2 Squats snatch 2 High Squat Snatch *Aim to get as […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Green Banded Shoulder Mobility Wrist 0:30 F/B Spiderman Lunge 0:30 e/s Glute 0:30 e/s Calf 0:30 e/s 30 calf Pumps ——— Activation 20 Double-unders/40 singles 10 Scap Pulls Barbell: 10 Barbell Wrist Rotations 10 Good Mornings 5 Power Cleans 5 Push Jerks 5 Clean & Jerks Strict Pull-ups (5 Sets […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e/s Spiderman 1:00 e/s Glute 1:00 e/s Twisted Cross 0:30 e/s 3 Way Puppy Dog Pose —————– Plank Hold 1:00 20 Alt Shoulder Taps 10 Air Squats 5 Inchworm 1 Push-up ————- 10 Reps Empty Bar Bench Build to Weight Bench Press (5 Sets: 3 reps @80%) Go […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Couch 1:00 e/s Spiderman 0:30 e/s Twisted Cross 0:30 e/s Puppy Dog 0:30 e/s ————— MIDLINE 5 Rounds: 10 V-sits 10 Reverse Crunches Metcon (Time) 10 Rounds: 1000m Bike Erg (M&F) 2:00 RestWorking hard but consistent times. Don’t blow out on the first few rounds. *Score Total Time including […]
Monday
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e/s Frog 2:00 Glute 1:00 e/s Twisted Cross 0:30 e/s 3 Way Puppy Dog pose ———– 4 laps Halo Crab Walks 20 banded pull-aparts 10 pass throughs 10 scap pulls 5 kipping knee raises ———– – 10 Reps Empty Barbell Back Squats – Establish Starting weight. Back Squat […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 100m Run 10 leg swings F/L 5 Inchworm 1 Push-up 30 sec Spiderman Lunge Hold e/s 30 sec Twisted Cross e/s 30 sec Calf Stretch e/s 30 Calf Pumps ———- Plank 1:00 Squat Hold 0:30 Hollow Hold 1:00 Superman Hold 1:00 Metcon (Time) 4 Rounds For Time: 10 Burpees […]
Saturday
CrossFit Inventive – CrossFit Warm-up Carpark run 1 lap inchworm 1 lap Spiderman lunge 20 scorpions Lower/back hipflexor Glute 0:30 e/s Twisted cross 0:30 e/s Puppy Dog 0:30 e/s Calf 0:30 e/s 30 Calf Pumps ————– 10 Barbell Good Mornings 10 Wrist Rotations 5 Push jerk 3 Power clean 3 Clean & Jerks ———- Build […]
Friday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility Frog 2:00 Couch 0:30 e/s Glute 0:30 e/s ——— 2 Laps Crab Walks 20 Halo Glute Bridges 20 Banded Pull Aparts 10 Pass Throughs 10 Press e/s 10 OHS ———– barbell 3 Snatch High Pulls (Establish Power position and Tight Bar Path. 3 Power Snatch 3 OHS […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 20/15 Calories on Machine Lower back/Hipflexo 0:30 e/s Glute 0:30 e/s Spiderman 0:30 e/s Puppy Dog 0:30 Twisted Cross 0:30 e/s ———– 10 Frog Hops 10 V-Sits 10 Alt Shoulder Taps 10 None weighted OH-Plate sit-ups 10 Box step overs 24/10 inch 10 Side Plank Reach Throughs e/s ———– […]