Friday
CrossFit Inventive – Outdoor 4 Warm-up Row 1:00 20 Scorpions F/B Lower Back/Hipflexor 0:30 e/s Glute 0:30 e/s Spiderman 0:30 e/s Puppy Dog Pose Front/side/Side ——————– 10 Barbvell Good Mornings 5 Deadlifts ——– Build To Deadlift Weight Metcon (Time) For Time: 50/46-40/35-30/25-20-10 Calorie Row Between Each Set Complete: 10 Deadlifts @90/60kg (Cap 20:00)SUBS ROW CALORIES […]
Thursday
CrossFit Inventive – Outdoor 4 Warm-up 2:00 Machine 10m Halo Crab Walk e/w 20 Halo Glute Bridges 10 Halo Air Squats 10 Banded Good Mornings 10 Banded Press e/s 20 Scorpions F/B Lower Back/Hipflexor 0:30 Twisted Cross Wrist 0:30 ————- BARBELL: 10 Wrist Rotations 5 Thrusters 5 Push Press 5 SDHP — Establish weight and […]
Wednesday
CrossFit Inventive – Outdoor 4 Warm-up Carpark Run 10 Leg Swings F/L 2 laps Side Skips 2 Laps High Knees 30 Calf Pumps Calf Stretch 0:30 e/s Front Rack 0:30 Wrist 0:30 Lower Back/Hipflexor 0:30 e/s ———– 10 Barbell Wrist Rotations 5 Hang Power Cleans 30 Sec Skipping Warm-up —— Establish HPC Weight Metcon (Time) […]
Tuesday
CrossFit Inventive – CrossFit Warm-up PVC Pass Throughs x 10 PVC Pipe Pass Arounds x 10 PVC OHS x 10 PVC Pipe Lat Stretch 0:30 Glute 0:30 e/s Twisted Cross 0:30 e/s ——- 20 Banded Pull aparts 10 Press e/s 20 Shoulder taps 5 Burpees ———– Warm-up to workout Snatch weight Metcon (Time) 3 Rounds: […]
Monday
CrossFit Inventive – Outdoor 4 Warm-up 200m Run 5 inchworms 1 Push-up 30 Calf Pumps Calf Stretch 0:30 e/s Spiderman 0:30 e/s 20 Alt Shoulder taps 1:00 Plank 1:00 Squat Hold (Push Knees Out) ———- Warm-up to Dumbbell Movements 6 Reps of each movement. Metcon (AMRAP – Rounds and Reps) AMRAP: 20 10 Dumbbell Thrusters […]
Friday
CrossFit Inventive – Pure Conditioning Warm-up 1:00 Row 20 Scorpions F/B Lower Back/Hipflexor 0:30 e/s Spiderman 0:30 e/s ———- 3 sets: 30 Sec Plank Hold 30 Sec Superman Hold (No Rest) ——— 10 Barbell Good Mornings 10 Barbell Bent Over Rows 5 Barbell Deadlifts – Build to Deadlift Weight Metcon (AMRAP – Rounds and Reps) […]
Thursday
CrossFit Inventive – Pure Conditioning Warm-up 20 Banded Pull aprats 10 Pass Throughs 10 OHS 10 Press e/s Elevated Puppy Dog Pose 0:30 Twisted Cross 0:30 e/s Spiderman 0:30 e/s ———— Barbell 10 Good Mornings 3 Snatch Grip Push Jerk 3 Snatch High Pulls 3 Power Snatch Metcon (AMRAP – Rounds and Reps) EMOM 8: […]
Wednesday
CrossFit Inventive – Pure Conditioning Warm-up 1:00 Row 20 Banded Good Mornings 20 Banded Pull-Aparts 10 Banded Press e/s 20 Scorpions F/B Lower Back/Hipflexor 0:30 e/s Twisted Cross 0:30 e/s ————— Warm-up to Dumbbell Bench & Clean & Jerk weight Metcon (No Measure) On The 4:00 x 4 Rounds: 20/15 Cal Row 15 Dual Dumbbell […]
Tuesday
CrossFit Inventive – Pure Conditioning Warm-up 1:00 Bike erg Glute 0:30 e/s Twisted Cross 0:30 Puppy Dog 0:30 Wrist 0:30 ———– Activation: 20 Banded Pull-aparts 10 Strict Push-ups Plank 1:00 Metcon (Time) For Time: 100/85 Cal Bike Erg 50 Burpees 100/85 Cal Bike Erg 50 Burpees (Cap 20)SUBS 100/85 CAL BIKE ERG – 100/85 Cal […]
Monday
CrossFit Inventive – Pure Conditioning Warm-up 1:00 Bike Erg Fog + Front Rack 1:00 Spiderman 0:30 e/s Lower Back/Hipflexor 0:30 e/s Wrist 0:30 Calf 0:20 e/s 30 Calf Pumps ———— 20 Halo Banded Glute Bridges 10 Barbell Good Mornings 10 Barbell Wrist Rotations 5 Front Squats Metcon (Time) For Time 5 Rounds: 30 Double-unders 10 […]