Tuesday
CrossFit Inventive – Pure Conditioning Warm-up Upper Body 1. Puppy Dog – 1:00 2. Twisted Cross-0:30/Side 3. Front Rack – 0:30 Lower Body 1. Spiderman – 1:00 2. Glute- :30s 3. Couch 0:30s 4. Russian Baby Makers – x 10 ACTIVATION 3 Rounds For Quality: 8 SLDL (use any weight possible 5 Push Press 10 […]
Monday
CrossFit Inventive – Pure Conditioning Warm-up Lower Back/Hipflexor 0:30 e/s Spiderman 0:30 e/s Calf 0:30 30 Calf Pumps Squat Hold 0:30 ————- 3 Rounds 5 Air Squats 5 Down Dog Push ups 20 sec Hollow Hold 20 Sec Plank Metcon (Time) FOR TIME: 21-18-15-12-9-6-3 FRONT SQUAT 60/40 LATERAL BAR BURPEE * 200M RUN BETWEEN EACH […]
Saturday
CrossFit Inventive – Pure Conditioning Warm-up 20 Scorpions F/B Lower Back/Hipflexor 0:30 e/s Spiderman Lunge Hold 0:30 e/s Squat Hold 0:30 Puppy Dog Pose 0:30 —————- 3 Rounds 8 Air Squats 10 Alt Single Leg Stifff Legged Deadlifts 5 Strict Push-ups Metcon (No Measure) BODY ARMOR 3 Sets: 0:20 Second Waiter Squat Hold Each side […]
Friday
CrossFit Inventive – Pure Conditioning Warm-up Leg Swings x 10 F/L 10 Slow air squats 30 Sec Static Squat Hold 30 sec Spiderman Lunge Hold 10 Reverse Lunges 30 sec Front Rack e/s 30 sec Puppy Dog Pose 30 sec Wrist F/B —————— Avtivation 10 Strict Press (Dumbbell/Barbell/Odd Object 10 Frog Hops 10 Power Clean […]
Thursday
CrossFit Inventive – CrossFit Warm-up PLANK HOLD 0:30 ON/0:15 OFF X 4 SPIDERMAN LUNGE 0:30 E/S GLUTE 0:30 E/S CALF 0:20 E/S 30 CALF PUMPS ———- 1 ROUND 40 ALT SHOULDER TAPS 10 AIR SQUATS 5 DOWN DOG PUSH UPS 10 REVERSE LUNGES 20 SCORPIONS F/B Metcon (Time) FOR TIME 50 KBS 24/16 50 CAL […]
Wednesday
CrossFit Inventive – CrossFit Warm-up 10 FORWAD/ REVERSE ARM SWINGS 10 F/L LEG SWINGS STANDING QUAD 0:30 E/S LOWER BACK/HIPFLEXOR 0:30 E/S CONTINUOUS: PLANK 1:00 SIDE PLANK 0:30 E/S SUPERMAN 1:00 HOLLOW HOLD 0:30 30 CALF PUMPS 30 ALT SHOULDER TAPS 30 SEC SQUAT HOLD Metcon (AMRAP – Rounds and Reps) AMRAP 20: 40 WALLBALL […]
Tuesday
CrossFit Inventive – Pure Conditioning Metcon (No Measure) Leg Stamina 15 MIN EMOM (5 Sets) 1- 8 x Stationary Spilt Squats Each Side 2- 40 Sec Static Wall Squat 3- 10 x Tempo Air Squats 3 Sec decent/Up Fast*If you have a weighted object, hold it for the split squats and tempo squats if you […]
Monday
CrossFit Inventive – Pure Conditioning Warm-up (No Measure) Warm-up 2 Rounds: 15 Sec Spiderman Lunge Hold E/S 15 Sec Glute E/S 15 Sec Twisted Cross E/S 20 ALT Shoulder Taps 10 Mountain Climbers 20 Sec Hollow Hold ————- Metcon (Time) “Mark Klement” For Time: 77-44-11 Burpees Push-ups Sit-ups Air Squats Metcon (No Measure) Field Conditioning […]
Lounge Room WOD
CrossFit Inventive – CrossFit Metcon Metcon (AMRAP – Reps) 3 rounds of: MAX REPS ON THE MINUTE MIN 1 – Push Ups MIN 2 – Frog Hops MIN 3 – Jump Lunge MIN 4 – Sit up MIN 5 – RESTSet a 15 minute timer and Score total reps of all 3 rounds SUBS: Push […]
Friday
CrossFit Inventive – Pure Conditioning Warm-up Run 400m 10 Legs Swings F/L 30 Calf Pumps 30 Sec Calf Stretch 30 Sec Standing Quad Stretch 10 Alt Cossacks —— Activation 20 KB-RDL’s 20 Alt Shoulder taps 10 Frog Hops 1:00 Skipping Metcon (No Measure) 30 MIN EMOM ODD: 10 KBS @24/16 20 Double-unders EVEN: 10 BurpeesSUBS […]