Saturday
CrossFit Inventive – Pure Conditioning Warm-up Bike 2:00 Spiderman 0:30 e/s Glute 0:30 e/s Lower back 0:30 e/s Wrist 0:30 Front Rack 0:30 Twisted Cross 0:30 e/s —————- 10 Barbell Good Mornings 10 Barbell Wrist Rotations 5 Power Cleans 5 Push ups 10 Air Squats Metcon (AMRAP – Rounds and Reps) 5 x 3 Min […]
Friday
CrossFit Inventive – Pure Conditioning Warm-up 100m Run 10 Leg Swings F/L 30 Calf Pumps Calf 0:20 e/s Spiderman 0:30 e/s Puppy Dog 0:30 Tiwsted Cross 0:30 e/s ————– Activation 10 Air Squats 10 Hang Power Snatch 5 Walball Metcon (Time) For Time: 50 Wallball 9/6Kg 100m Sandbag Run 10Kg 25 Hang Power Snatch 35/25kg […]
Thursday
CrossFit Inventive – Pure Conditioning Warm-up 2:00 machine 5 Inchworm 1 Push up 30 calf Pumps Calf 0:30 e/s Spiderman 0:30 e/s Frog 1:00 Twisted Cross 0:30 e/s Wrist 0:30 ———— Activation 20 Banded Good Mornings 10 Barbell Wrist Rotations 5 Hang Power Clean 5 Jerks 5 Hang Clean & Jerk Skipping 1:00 Metcon (Time) […]
Wednesday
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Easy on Any Machine …into: Upper Body 1. Wall Pec Stretch 0:30 e/s 2. Wall Puppy Dog Pose 0:30 3. 20 Banded Press e/s ——- Lower Body 1. Pigeon Pose – 0:30 e/s 2. Spiderman – 0:30 e/s 3. Lower Back/Hipflexor 4. 10 Barbell Good Mornings 5. 10 […]
Tuesday
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Min Machine 30 Banded Good Mornings 30 Calf Pumps 30cskf stretch Spiderman Lunge 0:30 e/s Lower Back/Hipflexor 0:30 e/s —————- Activation 10 frog hop into box step up 10 air squata 10 revese lunges 5 burpee box jump overs Metcon (3 Rounds for time) On the 7:00 x […]
Monday
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Machine 10 Leg Swimng s F/L 5 Inchworm 1 Push-up 30 Calf Pumps 10 x 3- Way Red Banded Pull-aparts 10 Pass Throughs 10 OHS Flow Stretch: 0:20 Spiderman 0:20 Glute 0:20 Cossack 0:20 Calf Change Legs Metcon (No Measure) Body Armor 3 Giant Sets: 20 Bulgarian Split […]
Saturday
CrossFit Inventive – Pure Conditioning Warm-up Metcon (Time) For Time: 15 Hang Power Cleans, 30 Double-unders, 200 Meter Run 12 Hang Power Cleans, 30 Double-unders, 200 Meter Run 9 Hang Power Cleans, 30 Double-unders, 200 Meter Run 6 Hang Power Cleans, 30 Double-unders, 200 Meter Run 6 Push Jerks, 30 Double-unders, 200 Meter Run 9 […]
Friday
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Machine/Run 10 Leg swings F/L 5 inchworm 1 push-up Spiderman 0:30 e/s Frog 0:30 Glute 0:30 Front Rack 0:30 Wrist 0:30 F/B ———– 10 Good Mornings 10 Deadlifts 10 Wrist Rotations 5 Power Cleans 3 Squat Cleans 3 Push Press 3 Clusters Metcon (Time) 50 Rounds For Time: […]
Thursday
CrossFit Inventive – Pure Conditioning Warm-up 1. Machine: 1 Minute 2.Banded Pull Aparts : 10/10/10 3. Leg Swings F/L 1. Couch Stretch: 0:30 Each Side 2. Pigeon Pose: 0:30 Each Side 3. Spiderman Hold: 0:30 Each Side Activation 200m Row/Double Bikes 30 Sec Plank Hold 10 Alt DB Snatch 5 Push ups 5 Wallball Metcon […]
Wednesday
CrossFit Inventive – Pure Conditioning Warm-up Upper Body 1. Laying Front Rack Stretch – 1:00 2. Puppy Dog Pose – 1:00/Side 3. Twisted Cross -0:30/Side Lower Body 1. Spidermans – 1:00 /Side 2. Glute Stretch – :30/Side 3. Frog Stretch – 2:00 ACTIVATION 3 Rounds: 100m Run 10 Air Squat 10 Box Jump Step Downs […]