Friday
CrossFit Inventive – CrossFit Warm-up Banded shoulder Mobility Glute 1:00 e/s Spiderman 0:30 e/s Lower Back/hipflexor 0:30 e/s ———– RED BAND: 10 Pass Throughs 10 Pull aparts 10 Press e/s 10 OHS 20 Halo Glute Bridges —— Barbell 3 Snatch High Pulls 3 Power Snatch 3 OHS 3 Squat Snatch *If You Cant OVER Head Squat […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 1:00 Machine 1 Lap Inchworm 1 Push-up 1 Lap Spiderman Lunge (rotation) ——– 3 Rounds: 30 Sec Plank 30 Sec Superman Hold 5 Side Plank Reach Throughs e/s 10 Single Leg Halo Glute Bridges e/s Metcon (Time) 5 Rounds For Time: 1500m Bikes 20 Elbow Knee Cycles 5 Strict […]
Thursday
CrossFit Inventive – CrossFit Warm-up 20 SCORPIONS F/B BANDED HAMSTRING/ADDUCTOR/LOWER BACK X 0:30 OF EACH TWISTED CROSS 0:30 E/S FRONT RACK 0:30 WRIST 0:30 F/B ————— ACTIVATION 10 BARBELL GOOD MORNINGS 6 ALT LUNGES 6 Air squats 5 Sumo Deadlift High Pulls 6 Front Rack Lunges —– Establish Weight Deadlift Go Ever 90……. A) 4 […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Frog 1:00 Couch 1:000 e/s Lower Back/Hipflexor 0:30 e/s Twisted Cross 0:30 e/s 3 Way Puppy Dog 0:30 of each. – —— Activation 15/10 Cal Machine 20 Scorpions F/B 5 Inchworm 1 Push-ups 10 Air Squats 20 Banded Pull-Aparts 30 Sec Plank Hold Metcon (Time) 21 Rounds: 15/10 Cal […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Couch Stretch 1:00 e/s Frog 2:00 e/s Lower Back 0:30 e/s Lower Back/Hipflexor 0:30 e/s Front Rack 0:30 Puppy Dog 0:30 Wrist 0:30 Banded Ankle Mobility 1:00 e/s —– BARBELL.. 10 Barbell Good Mornings 10 Barbell Wrist Rotations 5 Front Squats —— 3 Clean Pull 3 Power Clean 3 […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Green Banded Shoulder Mobility wrist 0:30 e/s Lower back/Hipflexor 0:30 e/s Calf 0:30 e/s 30 Calf Pumps ——- Activation 10 Scap pulls 30 Dubz/45 singles 20 Banded Good Mornings 10 Ring Rows Strict Pull-ups (Week 2: 5-5-4-4-3-3-2-2-1-1) Week 2. Lets do the sets 5-4-3-2 unbroken with minimal rest between sets. […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Green Banded Shoulder Mobility Wrist 0:30 F/B Lower Back/Hipflexor 0:30 e/s Spiderman (With Rotation) 0:30 e/s ————— Activation 20 Banded Pull-aparts 5 inchworm 1 push-up 10 Barbell Wrist Rotations 5 Push Press ——- Bench Press: 10 Reps empty bar —— Bench Press (3 Rep EMOM x 7) WEEK 2…. Build […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 1:00 Machine 20 Scorpions F/B Lower Back/Hipflexor 0:30 e/s Twisted Cross 0:30 e/s Spiderman 0:30 e/s ————– Activation Plank 1:00 20 Banded Pull aparts 10 Press e/s 15 Banded Good Mornings Superman Hold 1:00 Metcon (3 Rounds for reps) AMRAP 8: (Rest 8:00-11:00) 15 Abmat Sit-ups 15/10 Cal Machine […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 3 Rounds: Machine 1:00 20 Halo Glute Bridges 20 Alt Shoulder Taps 20 Sec L-Ring Hold 10 Banded Good Mornings ——– Metcon (Calories) EMOM 30: ODD: Max Calorie Machine EVEN: REST *Record the total Cals over the 15 working sets. Let the machine tick over but no extra work […]
Monday
CrossFit Inventive – CrossFit Warm-up Mobility Green Banded: Tricep 0:30 e/s Pec 0:30 e/s Lat 0:30 e/s ——— 1:00 Machine Frog 1:00 Couch 1:00 e/s Lower Back/Hipflexor 0:30 e/s Activation 2 Laps Halo Crab walls 20 Halo Glute Bridges 10 Scap Pulls 5 strict pull-ups/10 ring rows Back Squat (Go every 90sec x 6) 4 […]