Thursday
CrossFit Inventive – Pure Conditioning Warm-up Todays wrokout is a Running 20 Min Clock Mins 0:00-7:00 1 Snatch High Pull + 1 Power Snatch Rest 7:00-10:00 Mins 10:00-20:00 (cap 10 mins) “Isabel” 30 Snatches For Time. 1:00 Bike 30 Red Banded Pull Aparts 10 Pass Throughs 10 OHS Puppy Dog Pose 0:30 Twisted Cross 0:30 […]
Wednesday
CrossFit Inventive – Pure Conditioning Warm-up 1:00 Bike Couch 1:00 e/s Frog 1:00 Twisted Cross 0:30 e/s Puppy Dog 0:30 Wrist 0:30 ———— 10 barbell good mornings 10 Wrist rotations 3 Push press 3 Push jerk 10 Push ups ——– Build to Bench & Barbell Overhead weight Metcon (Time) 4 Rounds For Time: 30 Wallball […]
Tuesday
CrossFit Inventive – Pure Conditioning Warm-up 1:00 Row 30 Calf Pumps Calf Stretch 0:30 e/s Spiderman 0:30 e/s 5 Inchworm 1 Push-up 10 Alt Lunges 10 Frog Hops 5 Box Step overs 5 Box Jump Overs 50 Double-unders/75 Singles Metcon (Time) For Time: 500/400m Run 150 Double-unders 1000/800m Row 50 Burpee Box Jump Overs 24/20 […]
Monday
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Bike 20 Banded Good Mornings 20 Halo Glute Bridges Frog 1:00 Spiderman 0:30 e/s Glute 0:30 Front Rack 0:30 Wrist 0:30 ———- Barbell: 10 Wrist roations 5 Front Squats 3 Squat Cleans 5 Deadlifts ——— Build up to WOD weight Over 2-3 Building Sets Metcon (AMRAP – Rounds […]
Saturday
CrossFit Inventive – Pure Conditioning Warm-up 100m Run 10 Leg Swings F/L 5 Inchworms 1 Push up 30 calf Pumps Calf 0:20 e/s Spiderman 0:30 e/s Twisted Cross 0:30 e/s ————- 20 Banded Pull-aparts Banded Press 10 e/s 10 Banded OHS 5 Dual DB Squats 5 Dual DB Push Jerks Metcon (Time) “Double Dipper” 21-18-15-9: […]
Friday
CrossFit Inventive – Pure Conditioning Warm-up 1:00 Min On Each Machine 3 Rounds: 10 Alt Single Leg RDLS 10 Strict Push ups 10 Hollow Rocks/0:30 Hollow Hold 0:30 Superman Hold Metcon (Calories) “CALORIE COUNTING” AMRAP 20: 30/25 Cal Row Erg 30/25 Cal Bike Erg 30/25 Cal Ski Erg Metcon (AMRAP – Rounds and Reps) HOME […]
Thursday
CrossFit Inventive – Pure Conditioning Warm-up 1:00 Bike erg 20 Banded Good Mornings 20 Banded Pull aparts 10 OHS 30 Calf Pumps Calf Stretch 0:30 e/s Spiderman 0:30 e/s Frog 1:00 Skipping 1:00 ————- Metcon (2 Rounds for reps) AMRAP 8: BUT IN: 2000M Bike Erg Remaining Time: 30 Double-unders 15 Thrusters 35/25kg Rest 4:00 […]
Wednesday
CrossFit Inventive – Pure Conditioning Warm-up MOBILITY 1:00 Easy on Any Machine …into: Upper Body 1. Front Rack – 0:30/Side 2. Puppy Dog Pose – 0:30/Side 3. Wrist – 0:30 Lower Body 1. Frog Stretch – 1:00 2. Couch Stretch – 1:00 3. Spiderman 0:30 ————- Barbell: 10 Wrist Rotations 5 Front Squat 3 Power […]
Tuesday
CrossFit Inventive – Pure Conditioning Warm-up Row 1:00 20 Scorpions F/B Lower Back/Hipflexor 0:30 e/s Glute 0:30 e/s Twisted Cross 0:30 e/s Puppy Dog Pose 0:30 ————– ACTIVATION 20 Banded Pull-aparts 10 Pass Throughs 10 OHS 5 HRPU 5 Frog Hops 5 Power Snatch Metcon (Time) 1600/1400m Row 60 KBS 24/16kg 50 Hand Release Push-ups […]
Monday
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Bike 20 Banded Good Mornings 10 Banded Press 20 Pull aparts Spider-Man 0:30 Front Rack 0:30 Wrist 0:30 ———- Barbell 10 Wrist rotations 5 Deadlifts 5 Hang Power Cleans 5 Push Jerks ———- Build to WOD weight DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# […]