Friday
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Machine Spiderman 0:30 e/s Glute 0:30 e/s Lower Back/Hipflexor 0:30 e/s Twisted Cross 0:30 e/s Calf 0:30 e/s 30 Calf Pumps ———– Activation Plank 1:00 5 Inchworm 1 Push-up 30 Double-unders/50 Singles 10 Ring Rows Metcon (Time) 2 Rounds For Time: 200m Dual Kettlebell Farmers Carry 2×24/16kg 100 […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Carpark Run 10 Leg Swings F/L Calf 0:30 e/s 30 Calf Pumps Banded Hamstring 0:30 e/s Banded Adductor 0:30 e/s Banded Lower back 0:30 Metcon (Calories) (40:00 Running Clock) AMRAP 10: 1600m Run Remaining Time, Max Cal Bike Ret 4 Minutes AMRAP 8: 1200m Run Remaining Time, Max Cal […]
Thursday
CrossFit Inventive – CrossFit Warm-up 20 Scorpions F/B Lower Back/Hipflexor 0:30 e/s Glute 0:30 e/s 3 Way Puppy Dog Pose x 0:30 of each Twisted Cross 0:30 e/s Wrist 0:30 F/B 30 Calf Pumps ———- ACTIVATION 20 Banded Pull Aparts 10 Press e/s 1 Wall Walk 20 Sec Hold 10 Alt Box Step ups 5 […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Foam Roll lats 1:00 e/s Green Band: Tricep Shoulder 1:00 e/s Pec 1:00 e/s Frog 1:00 Glute 0:30 e/s —- Activation 20 Banded Pull Aparts 10 Pass Throughs 10 barbell Good Mornings 3 Snatch pulls 3 Power Snatch 3 Hang Power Snatch Snatch Pull (EMOM 7:) 2 DROP RESET […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Green Banded Shoulder Mobility Wrist Front Forwards/Front Backwards Spiderman 0:30 e/s Glute 0:30 e/s ————– ACTIVATION 20 Sec HS Hold/Wall Walk Hold 20 Banded Pull Aparts 5 Inchworm 1 Push up 1:00 Push-up Position Plank Hold Metcon (No Measure) Skills/Accessories EMOM 12: ( 4 Sets) 1 – 30s Max Handstand […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Green Banded Shoulder Mobility Green Banded Hamstring/Adductor/Lower Back ———– ACTIVATION 15 Banded Good Mornings 10 Strict Push-ups 10 Scap Pulls 10 Kipping Swings ———– Bench Press (EMOM 8:) 2 Reps On Every Minute x 8 minutes. Down 1 rep on last week and adding an extra minute to build to […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Lower back/Hipflxor 0:30 e/s Glute 0:30 e/s Spiderman 0:30 e/s Twisted Crosss 0:30 e/s Wrist 0:30 F/B ———— Activation 20/15 Cal Machine 20 Banded Pull aparts 10 Banded Press e/s 20 Body Weight Glute Bridges 10m Bear Crawl Metcon (No Measure) GO Every 10 Minutes x 3: 60/55 Cal […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 200m Run 10 Leg Swing F/L 5 Inchworm 1 Push-up Spiderman Lunge 0:30 e/s Calf 0:30 e/s 30 Calf Pumps ———– 3 Rounds: 20 Abmat Sit-ups 20 Alt Shoulder Taps 20 Sec Hollow Hold 20 Sec Superman Hold Metcon (Time) 10 Rounds For Time: (Running Clock) 100m Run 10 […]
Monday
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e/s Frog 2:00 Front Rack 0:30 Twisted Cross 0:30 Wrist 0:30 F/B Banded Ankle Mobility 1:00 e/s ———— 2 Laps Banded Crab Walks 20 Halo Glute Bridges 10 Barbell Wrist Rotations 3 Power Cleans 3 Front Squats 3 Push Jerks Back Squat (Go Every 90 x 6) 4 […]
Saturday
CrossFit Inventive – CrossFit Warm-up 20 Scorpions F/B Lower Back/Hipflexor 0:30 Frog 1:00 Twisted Cross 0:30 Front Rack 0:30 Wrist 0:30 F/B ————- 2 Rounds: 2 Laying To Standing Rope Climbs 8 Air Squats 10 Banded Press e/s ———- Barbell: 10 Wrist Rotations 3 Push Press 3 Split Jerk 2 Front Squat 2 Power Cleans […]