Monday
CrossFit Inventive – CrossFit Warm-up 1:00 Machine Frog 1:00 Glute 0:30 e/s Lower Back/Hipflexor 0:30 e/s Twisted Cross ———— Activation 20 Halo Glute Bridges 20 Banded Pull-aparts 10 Banded Press e/s 10 Banded Overhead Squats ———– Back Squat (EMOM 6 x 4 Reps ) First Squat Session…… Lets start Light, no percentages needed for the […]
Saturday
CrossFit Inventive – CrossFit Warm-up 200m Run 10 Leg Swings F/L Standing Quad Stretch 0:30 e/s 30 calf Pumps Calf Stretch 0:30 e/s Lower Back/Hipflexor 0:30 e/s 3 Way Puppy Dog Pose (front/side/side) ———– 10 KB-Stiff Legged Deadlifts 10 Strict Push-ups 5 Frog Hops 5 Russian KBS’s Metcon (Time) For Time: 21-15-9: Russian Kettlebell Swings […]
Friday
CrossFit Inventive – CrossFit Warm-up 1:00 Bike Lower Back / Hipflexor 0:30 e/s Couch 0:30 e/s Front Rack 0:30 Twisted Cross 0:30 e/s Wrist 0:30 ————— ACTIVATION 10 Good Mornings 10 Wrist Rotations 5 Power Cleans ————- The first weight you place on the bar will be your first minute lift. Metcon (AMRAP – Rounds […]
Thursday
CrossFit Inventive – Outdoor 4 Warm-up 200m Run 10 Leg Swings F/L 30 Calf Pumps Calf Stretch 0:30 e/s Spiderman 0:30 e/s Glute 0:30 e/s Puppy Dog Pose on Box 0:30 —————– Activation 20 Halo Banded Glute Bridges 20 Banded Good Mornings 10 Box Step Ups 5 Box Jump Overs/Step Overs Metcon (Time) 10 Rounds […]
Wednesday
CrossFit Inventive – Outdoor 4 Warm-up Row 1:00 Lower Back/Hipflexor 0:30 e/s Frog With Front Rack 1:00 Twisted Cross 0:30 e/s Wrist 0:30 F/B ————– Activation 10 Barbell Good Mornings 10 Wrist Rotations 5 Deadlifts 5 HPC 5 Push Jerk Into 1 Round: 5 Burpees 5 Push ups 10 Air Squats ——– Warm-up to “DT” […]
Tuesday
CrossFit Inventive – Outdoor 4 Warm-up Mobility 1:00 Bike Erg Standing Quad 0:30 e/s 30 Calf Pumps Calf 0:30 e/s Twisted Cross 0:30 e/s ———- Activation 10 Strict Push-ups 20 Double-unders/40 Single-unders 20 Banded Pull-Aparts 20 Double-unders/40 Single-unders 10 Banded Press e/s Floor Press (5 Reps-GoE 90 x 6 Sets ) Lets aim to go […]
monday
CrossFit Inventive – Outdoor 4 Warm-up 1:00 Row Lower Back/Hipflexor 0:30 e/s Spiderman 0:30 e/s 3-Way Puppy Dog Pose Twisted Cross 0:30 e/s ———— PVC 10 Pass Throughs 10 Pass arounds 10 OHS ———– Barbe;; 10 Good Mornings 3 Snatch High Pulls 3 Power Snatch ——— Build to WOD Weight Metcon (Time) For Time: 2-4-6-8-10 […]
Saturday
CrossFit Inventive – CrossFit Warm-up 20 Scorpions F/B Lower Back/Hip Flexor 0:30 e/s Glute 0:30 e/s Spiderman 0:30 e/s Twisted Cross 0:30 e/s Wrist 0:30 e/s ————- ACTIVATION 5 Strict Push ups 5 Air Squats 5 Hang Clean & Jerks 5 SDHP’s 5 Hang Power Snatch 5 Power Cleans Metcon (Time) For Time: 30 Hang […]
Friday
CrossFit Inventive – Outdoor 4 Warm-up Row 1:00 20 scorpions F/B Lower Back/Hipflexor 0:30 e/s frog 1:00 Front Rack 0:30 Puppy Dog 0:30 Twisted Cross 0:30 e/s Wrist 0:30 F/B ———- 10 Barbell Good mornings 10 Barbell Wrist Rotations 5 HPC 5 Front Squats ——- Build to barbell weight (Time) For Time: Buy In… 60/50 […]
Thursday
CrossFit Inventive – CrossFit Warm-up 20 Scorpions F/B Lower Back/Hipflexor 0:30 e/s Twisted Cross 0:30 e/s 3 Way Puppy Dog Pose Calf 0:30 e/s Plank Hold 1:00 ————- Activation 3 Rounds: 6 Alt DB-HPS 6 Alt DB-HC&J 2 Alt Devis Press (Use a lighter weight that you will use in the workout) Metcon (Time) FOR […]