Saturday
CrossFit Inventive – CrossFit Warm-up Mobility Green Banded Shoulder Mobility Lower Back/Hipflexor Wrist Forward/Backwards 0:30 Calf 0:30 Calf Pumps 30 ————- Activation 5 Inchworm 1 Push-up 10 AlT Box Step ups 20 Banded Pullaparts 20 Sec Handstandhold 10 Barbell Good Mornings 5 Power Cleans ——– Build to weight HS-Push-up Set up. Metcon (AMRAP – Rounds […]
Friday
CrossFit Inventive – CrossFit Warm-up Lower Back Hipflexor 0:30 e/s Twisted Cross 0:30 e/s Spiderman 0:30 e/s Wrist 0:30 F/B —————- Activation 2 Rounds: 5 Strict Push-ups 10 Air Squats 10 Banded Presss E/S —————- WOD SET UP 10 barbell Bench with empty bar Bench Press (EMOM 8 x 4 Reps) Working on Building Over […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 20 Scorpions F/B Lower Back/Hipflexor 0:30 Twisted Cross 0:30 Calf 0:30 30 Calf Pumps Standing Quad 0:30 ——– 3 Rounds 6 Russian KBS 20 Dubz/30 Singles 10 Alt Shoulder Taps ——— L-Ring Hold Practice. Metcon (No Measure) EMOM 28: (7 Sets) Min 1 – 15 Russian Kettlebell Swing 24/16 […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Machine Twisted Cross 0:30 Puppy Dog Pose Couch 1:00 ————– 3 Rounds: 10 Air Squats 10 Frog Hops 10 Ring Rows 20 Abmat Sit-ups Metcon (5 Rounds for time) GO Every 5:00 x 5 Sets……. 25/20 Cal Bike/Row 10 Burpee Pull-ups 25/20 Cal Bike/Row Adding 1 Extra Calorie […]
Thursday
CrossFit Inventive – CrossFit Warm-up Row 0r Bike 2:00 20 Scorpions F/B Lower Back/Hip Flexor 0:30 e/s Spiderman 0:30 E/S Twisted Cross 0:30 Puppy Dog Pose 0:30 On Roller ———- ACTIVATION 30 Banded Good Mornings 30 Banded Glute Bridges Metcon (Time) On The 0: 250/200m Row + 3 Deadlifts On The 2: 500/400m Row + […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Foam Roller Lats 1:00 e/s Lower Back 1:00 e/s Quads 1:00 e/s Twisted Cross 0:30 e/s Puppy Dog on Roller 0:30 Wrist Front/Reverse ———– 2 Rounds: 20 Banded Pull-aparts 2 Laps Bear Crawl 10 Single DB Strict Press E/S Metcon (No Measure) Skills Part A. EMOM 0:00-4:00 (5 mins) 20-30 […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Couch 1:00 E/S Frog 1:00 Twisted Cross 0:30 e/s Table Top 0:30 PVC: Pass Through x 10 Pass Arounds x 10 e/w 10 OHS 2 Sets: 10 PVC Prone Pass Throughs 10 Banded Press e/s ————- Barbell: 4 Snatch Grip Push Jerk 4 Snatch Grip Deadlifts 4 Snatch High […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Machine 2:00 mins Twisted Cross 0:30 e/s Pupy Dog 0:30 Spiderman 0:30 e/s Glute 0:30 e/s ————– MIDLINE EMOM 12: 1- Plank 0:30 2- 40 Plate Twist 10/5kg 3- 10 Overhead Plate Sit-ups ————– Warm up to Devils Press Weight Metcon (Calories) 4:00 On/1:00 Off x 5 Sets….. 10 […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Mobility 2:00 Any Machine Couch 1:00 e/s Spiderman 1:00 Lower Back/Hipflexor 0:30 e/s Front Rack 0:30 Wrist 0:30 F/B 40 Calf Pumps ————– Activation 2 Rounds: 10 Pull Aparts 10 Pass Throughs 10 Air Squats 10 Scap Pulls 5 Hollow Rocks 5 Kipping Swing 5 Kipping Knee Raises Strict Pull-ups […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Ride Row 1:00 Couch 1:00 e/s Calf 0:30 e/s Calf Pumps x 30 ——– 3 Rounds: Plank 1:00 20m Halo Crab Walks 10 Alt Box Step Overs Metcon (Time) For Time: 5 Rounds For Time: 30/25 Calorie Bike/Row Erg 20 Abmat Sit-ups 10 Burpee Box Jump Overs 24/20 inchSUBS […]