Thursday
CrossFit Inventive – CrossFit Warm-up 200m Run 10 leg swings F/L 20 scorpions F/B Lower Back/Hipflexor 0:30 e/s Spiderman 0:30 e/s Twisted Cross 0:30 e/s Puppy Dog 0:30 ——- 10 Scap Pulls 5 Kipping Knee Raises 20 Banded Good Mornings Deadlift (Go Every 90 Seconds) Week 4. Last week. A) 4 Sets: 3 Dead Stop […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Machine 20 scorpions /B Lower Back/Hipflexor 0:30 Glute 0:30 Twisted Cross 0:30 Puppy Dog 0:30 ————- 20 Banded Pullaparts 20 banded good mornings 20 Alt Shoulder taps 20 sec plank hold 20 sec hollow hold 20 sec superman hold ———– Warm-up to kettlebell & Dumbbell movements Metcon (Time) […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Couch 1:00 e/s Frog 2:00 Front Rack 0:30 e/s Twisted Cross 0:30 e/s Wrist 0:30 F/B Ankle Mobility ————- 20 Halo Glute Bridges 10 Barbell Good Mornings 10 Wrist Rotations 5 Front Squats 3 Power Cleans 3 Hang Power 3 Squat Cleans 1 Mid Hang Power Clean 1 Power […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Foam Roll: Quads Hamstrings ITBS Lats x 0:30 of each BANDED SHOULDER MOBILITY WRIST 0:30 E/S SPIDEMAN 0:30 E/S GLUTE 0:30 E/S ———— ACTIVATION 20 BANDED PULL APARTS 10 PRESS E/S 5 INCHWORM 1 PUSH-UP 20M BEAR CRAWL (BUM HIGH/ON BALLS OF FEET) ———- HANDSTAND PUSH-UP SKILLS: 3 ROUNDS: EMOM: […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility Couch 1:00 Lower Back/Hipflexor 0:30 e/s ——- ACTIVATION 20 BANDED PULL APARTS 10 PASS THROUGHS 1O PRESS E/S 10 STRICT PUSH-UPS 10 SCAP PULLS 10 KIPPING SWINGS 5 STRICT PULL-UPS Bench Press (1 Rep. Go Every Minute x 9) Last Week. Building to a heavy Single. If […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 200M RUN 10 LEG SWINGS F/L 5 INCHWORM 1 PUSH-UP SPIDERMAN LUNGE 0:30 E/S CALF STRETCH 0:30 E/S 30 CALF PUMPS ——— POST SESSION: STRETCH: HAMSTRINGS/CALVES/QUADS 1:00 OF EACH Metcon (Time) RUN PACING 2 Sets: 500 Meters at Easy Pace 400 Meters at Fast Pace 400 Meters at Easy […]
Monday
CrossFit Inventive – CrossFit Warm-up Couch 1:00 Frog 2:00 Lower Back/Hipflexor 0:30 e/s Front Rack 0:30 Puppy Dog 0:30 Wrist 0:30 e/s Calf 0:30 e/s Calf Pumps x 30 Banded Ankle Mobility 1:00 e/s ——– 2 Laps Halo Crab Walks 20 Halo Glute Bridges 1:00 Skipping Back Squat (Go Every 90 x 6 Sets) 4 […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Machine 2:00 20 Scorpions F/B Lower Back/Hipflexor 0:30 e/s Glute 0:30 e/s Puppy Fog Pose o:30 e/s Twisted Cross 0:30 e/s ———— 2 Rounds: 3 Inchworm 1 push-up 5 Abmat Sit-ups 5 Slam Balls 5 Ring Rows Metcon (Time) 5 Rounds For Time: 20/15 Cal Bike 20 Russian KBS […]
Saturday
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e/s Spiderman 1;00 e/s Bottom Of Squat Hold 1:00 Banded Tricep 0:30 e/s Banded Pec 0:30 e/s ———– ACTIVATION 30 CALF PUMPS 100M RUN 20 BANDED GOOD MORNINGS 20 AIR SQUATS ———- BARBELL: 3 POWER CLEAN 3 PUSH JERK 3 SPLIT JERK —– 3 Power Clean + 1 […]
Friday
CrossFit Inventive – CrossFit Warm-up Foam Roller Lower Back 1:00 Quads 1:00 e/s Hammies 1:00 e/s ITB’s 1:00 e/s Lats 1:00 e/s ———— BANDED SHOULDER MOBILITY COUCH 1:00 E/S FROG 1:00 ANKLE MOBILITY 1:00 E/S ———– BANDED PULL APARTS X 20 BANDED PASS THROUGHS X 10 BANDED OHS X 10 SCAP PULLS X 10 ———— […]