Saturday
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 Twisted Cross 0:30 e/s ——– Activation 20 Banded Pull Aparts 20 Banded Good Mornings 5 Strict Push-ups 10 Barbell Deadlifts ———— Build to Deadlift Weight Metcon (Time) 8 Rounds For Time: 6 Deadlifts 100/70kg 12 Strict Push-ups […]
Friday
CrossFit Inventive – Pure Conditioning Warm-up 1:00 Ski Erg 1:00 Puppy Dog Pose on roller Twisted Cross 0:30 e/s Lower Back/Hipflexor 0:30 e/s Spiderman 0:30 e/s ———- Red Band: 20 Pull aparts 10 Pass Throughs 10 OHS 10 Press e/s ——- Barbell 3 Snatch High Pulls 3 Hang Power Snatch 3 Power Snatch Metcon (Time) […]
Thursday
CrossFit Inventive – Pure Conditioning Warm-up 20 Scorpions F/B Lower Back/Hipflexor 0:30 e/s Spierman 0:30 e/s Twisted Cross 0:30 e/s ———— Activation 20 Halo Glute Bridges 20 Banded SLDL 10 HRPIU’s 10 Alt Box Step ups ——– Build up to todays weight using: 2 Reps of each Dumbbell movement Metcon (AMRAP – Rounds and Reps) […]
Wednesday
CrossFit Inventive – Pure Conditioning Warm-up Bike 1:00 Samson with Tricep 0:30 e/s Front Rack 0:30 Wrist 0:30 Scorpions 20 F/B Lower Back/Hipflexor 0:30 e/s ————- 10 Barbell Good Mornings 10 Wrist Rotations 3 Push Press 3 Push Jerks 3 Power Cleans 3 Clean & Jerks Metcon (Time) For Time: 1,000 Meter Bike Erg 15 […]
Tuesday
CrossFit Inventive – Pure Conditioning Warm-up Glute 0:30 e/s Lower Back/Hipflexor 0:30 e/s Fog Front Rach 1:00 Twisted Cross 0:30 Puppy Dpg 0:30 Wrist 0:30 Calf 0:30 e/s 30 Calf Pumps ————– 20 Halo Glute Bridges 10 Ais Squats 10 Banded Press E/S 10 Wrist Rotations 3 Front Squats 3 Push Press 3 Thrusters Metcon […]
Tuesday
CrossFit Inventive – Pure Conditioning Warm-up Glute 0:30 e/s Lower Back/Hipflexor 0:30 e/s Fog Front Rach 1:00 Twisted Cross 0:30 Puppy Dpg 0:30 Wrist 0:30 Calf 0:30 e/s 30 Calf Pumps ————– 20 Halo Glute Bridges 10 Ais Squats 10 Banded Press E/S 10 Wrist Rotations 3 Front Squats 3 Push Press 3 Thrusters 20 […]
Monday
CrossFit Inventive – Pure Conditioning Warm-up Row 1:00 20 Banded Good Mornings 20 Scorpions F/B 0:30 Lower Back/Hipflexor E/S Spiderman 0:40 Twisted Cross 0:30 Wrist 0:30 ————– Barbell 3 Snatch high pull 3 Power Snatch 3 Power Clean Metcon (AMRAP – Rounds and Reps) AMRAP 20: 2 POWER SNATCH 60/40 4 POWER CLEAN 60/40 8 […]
Saturday
CrossFit Inventive – Pure Conditioning Warm-up Couch 1:00 E/S Frog 1:00 Calf 0:30 E/S 30 Calf Pumps Twisted Cross 0:30 E/S ———— 20 Scorpions 20 Halo Glute Bridges 20 Banded Good Mornings 0:30 Static Squat Hold ———- Warm-up to WOD Weight & Exercises. Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP: 5 Burpee Box […]
Friday
CrossFit Inventive – Pure Conditioning Warm-up 200m Runs 10 Leg Swings F/L 30 Calf Pumps Calf Stretch 0:30 Spiderman 0:30 Twisted Cross 0:30 Puppy Dog 0:30 ———– 0:30 HS-Hold 3 Snatch High Pulls 3 Power Snatch 3 HS-Push Ups ———- Metcon (Time) 4 Rounds For Time: 400m Run 15 Power Snatch 35/25kg 12-9-6-3 Hand Stand […]
Thursday
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Bike 20 Banded Good Mornongs 20 Halo Glute Bridges Frog + Front Rack 1:00 Couch 0:30 e/s Wrist 0:30 F/B Calf 0:30 e/s 30 calf pumps 50 Dubz/60 Single Kips ———- 10 Wrist Rotations 3 Front Squats 3 Power Cleans 3 Hang Power Cleans 3 Squat Cleans 3 […]