Wednesday
CrossFit Inventive – CrossFit Warm-up 1:00m Bike 10 Leg Swings F/L 5 Inchworm 1 Push ups 0:30 Spiderman Lunge Hold E/S 0:30 Glute E/S 20 Banded Pull-aparts 10 Press E/S 5 Single Arm KB Thrusters E/S 5 Single Arm KB-Rows E/S ——- 5 Dual Thrus/Row’s @WOD Weight Metcon (AMRAP – Rounds and Reps) AMRAP 20: […]
Tuesday
CrossFit Inventive – Pure Conditioning Warm-up BIKE 2:00 FROG + FRONT RACK 1:00 GLUTE 0:30 E/S TWISTED CROSS 0:30 E/S CALF 0:30 30 CALF PUMPS WRIST 0:30 ————- BARBELL 5 PUSH PRESS 5 FRONT SQUAT 5 BOX JUMPS (BUILD TO HEIGHT 10 STEP UPS IF NOT JUMPING ESTABLISH WOD WEIGHT Metcon (Time) 7 Rounds: 3 […]
Monday
CrossFit Inventive – Pure Conditioning Warm-up Row 1:00 20 scorpions F/B Lower Back/Hipflexor 0:30 e/s Spiderman 0:30 e/s Twisted Cross 0:30 e/s ——— 20 Banded Good Mornings 10 HRPU 10 Frog Hops 10 Single Db Bench Press 10 Barbell Deadlifts ——– Build To WOD Weights Metcon (Time) For Time: 60/50 Cal Row 45 Dual Dumbbell […]
Saturday
CrossFit Inventive – Pure Conditioning Warm-up 200m Run 10 Leg Swings F/L 5 Inchworm 1 Push-up Frog + Front Rack 1:00 Spiderman 0:30 Twisted Cross 0:30 —————- 20 Banded Good Mornings 10 Air Squats 10 Reverse Lunges 30 Sec handstand hold on Wall (10 Alt Pistols only if your doing these) ————— Warm-up to cluster […]
Friday
CrossFit Inventive – Pure Conditioning Warm-up 1:00 Bike 5 Inchworm 1 Push up 20 Scorpions F/B Lower Back/Hipflexor 0:30 e/s Couch 0:30 e/s 20 Banded RDL’s 20 Halo Glute Bridges 20 Banded Press e/s Metcon (Time) For Time: 1000/800m Bike Erg 50 Thrustets 20/15kg 1000/800m Bike Erg 40 Alt Dumbbell Power Snatch 22.5/15kg 1000/800m Bike […]
Thursday
CrossFit Inventive – Pure Conditioning Warm-up 1:00 Ski Erg 20 Banded Pull aparts 10 Banded Press e/s 10 Air Squats 10 Push ups Twisted Cross 0:30 Puppy Dog 0:30 Lower Back/HipFlexor 0:30 ————– Barbell 10 Wrist Rotations 3 Strict Press 3 Push Press 3 Push Jerks ——— Establish WOD Weight Metcon (Calories) 4 Sets 2:30 […]
Wednesday
CrossFit Inventive – Pure Conditioning Warm-up 1:00 Row 1:00 Plank Hold 1:00 T-Spine on Roller 20 Banded Pull aparts 10 Pass Throughs 10 OHS 5 Inchworm 1 Push up Spiderman 0:30 Glute 0:30 Twisted Cross ————- BARBELL 5 Snatch Grip Deadlifts 3 Snatch High Pulls 3 Power Snatch Metcon (Time) For Time: 12/10 Calorie Row, […]
Tuesday
CrossFit Inventive – Pure Conditioning Warm-up 1:00 Bike 30 calf Pumps 0:30 Calf Stretch each side 5 Inchworm 1 Push up 20 Banded RDL’s 20 Halo Glute Bridges 20 Scorpion F/B 0:30 Lower Back/Hipflexor —————- Build to Todays Deadlift weight. 0:30 Skipping Metcon (Time) For Time: 37/30 Cal Bike Erg 120 Double Unders 37/30 Cal […]
Monday
CrossFit Inventive – CrossFit Warm-up 1:00 Ski Frog/Front Rack 1:00 Spiderman 0:30 Twisted Cross 0:30 Elevated Puppy Dog 0:30 Wrist 0:30 ———- Wrist Rotations 3 Front Squats 3 Squat Cleans 3 Squat Clean 1 x Tempo Front Squat ——- 1 Round of the complex Front Squat (EMOM 8: 3 Front Squats from The Floor) Rep […]
Saturday
CrossFit Inventive – Pure Conditioning Warm-up 1:00 Row 5 Inchworm 1 Push-up 20 Scorpions F/B Lower back Hipflexor 0:30 e/s Frog with Front Rack 1:00 Wrist 0:30 Calf 0:30 e/s 30 Calf Pumps ——— ACTVATION 10 Barbell Wrist Rotations 3 Power cleans 3 Hang Squat Cleans 10 Alt Box Step-ups Metcon (Time) “Rowdy” AMRAP 20: […]