Wednesday
CrossFit Inventive – CrossFit Warm-up MOBILITY 200m Run 10 Leg Swings F/L 30 Calf Pumps Calf Stretch 0:30 e/s Spiderman 0:30 e/s —– ACTIVATION 20 Banded Pull Aparts 10 Pass Throughs 10 Press e/s —– 2 Rounds: 20 Dubz/40 Single Skips 10 KB-SLDL’s 5 Russian KBS’s 3 Inchworm 1 Push up 5 Full Range KBS’s […]
Tuesday
CrossFit Inventive – Outdoor 4 Warm-up MOBILITY 200m Run 30 Calf Pumps Calf Strstch 0:30 e/s Glute 0:30 e’s Spiderman 0:30 e/s Twisted Cross 0:30 e/s Wrist 0:30 ————- ACTIVATION 20 Halo Glute Bridges 10 Alt Box Step Ups 10 HRPU’s 10 Wrist Rotations 5 Push Press Floor Press (6 Reps GOE 90 Sec x […]
Monday
CrossFit Inventive – Outdoor 4 Warm-up MOBILITY Bike Erg 1:00 Lower Back/Hipflexor 0:30 e/s Spiderman 0:30 e/s Glute 0:30 e/s ————- ACTIVATION 20 Halo Glute Bridges 10 Body Weight Alt Lunges 20m Famers Carry 6 Weighted Alt Lunges ———— MIDLINE 4 ROUNDS: 10 HOLLOW ROCKS 10 V-SITS 10 REVERSES CRUNCHES Metcon (Time) 5 Rounds For […]
Saturday
CrossFit Inventive – Outdoor 4 Metcon (Time) 3 Rounds for Time: 100/800m Row 20 Clean & Jerks 60/40kg
Friday
CrossFit Inventive – Outdoor 4 Warm-up MOBILITY 20 Scorpions F/B Lower Back/Hipflexor 0:30 Frog 1:00 Twisted Cross 0:30 3 Way Puppy Dog Pose 0:30 each Table Top 0:30 ————- Activation 20 Halo Glute Bridges 20 Banded Pull-aparts 10 Pass through 10 OHS ——– Barbell: 3 Hang Snatch High Pulls 3 Hang Power Snatch 3 OHS/Front […]
Thursday
CrossFit Inventive – Outdoor 4 Warm-up Bike Erg 1:00 Spiderman 0:30 e/s Twisted Cross 0:30 e/s Calf 0:30 e/s 30 calf Pumps ——– 10 Strict Push-up 10 Alt Lunges 20 Banded Pull-aparts ——- MIDLINE 3 Rounds: 20 Ankle Taps 15 V-Sits 10 Sid Plank Reach Throughs each side ——- Build to Todays Dumbbell Weight Metcon […]
Wednesday
CrossFit Inventive – Outdoor 4 Warm-up MOBILITY 1. Puppy Dog Pose 0:30 2. Laying Front Rack Stretch – 0:30 3. Glute 0:30 e/s 4. Banded Hamstring Stretch – 0:30 e/s 5. Banded Adductor 0:30 e/s 6. Banded Lower Back 7. Calf Stretch 0:30 e/s GENERAL WARM-UP 1 Round: 30 Calf Pumps 10 Box Step-Overs 10 […]
Tuesday
CrossFit Inventive – Outdoor 4 Warm-up Row 1:00 Lower Back/Hipflexor 0:30 e/s Frog 1:00 Calf 0:30 e/s Front Rack 0:30 —————– Activation 30 Calf Pumps 40 Double unders/60 Singles 10 Air Squats 5 Dual DB Hang Squat Cleans Metcon (Time) 4 Rounds For Time: 400m Row 80 Double-unders 12 Dual Dumbbell Hang Squat Cleans RX- […]
Monday
CrossFit Inventive – Outdoor 4 Warm-up 200m Run 10 Leg Swings F/L 30 Calf Pumps Calf Stretch 0:30 Spiderman 0:30 e/s ———— Midline 3 Rounds: 30 Sec Plank Hold 40 Alt Shoulder Taps 30 Sec Superman Hold 0:15 Metcon (Time) 10 Rounds For Time: 10 Abmat Sit-ups 10 Burpees 100m RunSUBS ABMAT SIT-UP – 30 […]
Saturday
CrossFit Inventive – Outdoor 4 Warm-up 1:00 Bike Erg 20 Scorpions F/B Lower Back/Hipflexor 0:30 e/s Twisted Cross 0:30 e/s Puppy Dog 0:30 ——— Banded Good Mornings x 20 Banded Press x 10 e/s ———- Midline 3 Sets” Plank 0:30 Superman 0:30 Hollow Rock Hold 0:30 0:30 Rest Metcon (Time) EMOM 10/8 Calorie Bike Erg […]