Thursday
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Machine 5 Inchworm 1 Push-up Spiderman Lunge 0:30 e/s Glute 0:30 e/s Calf 0:30 e/s 30 Calf Pumps 10 Single Leg Glute bridges each side (BW) —— Activation Barbell: 10 Good Mornings 5 Power Snatch 5 Power Cleans 5 Hang Power Snatch 5 Hang Power Cleans 5 Clusters […]
Wednesday
CrossFit Inventive – Pure Conditioning Warm-up 1 x carpark jog 10m High Knees 10m Butt Kicks 10m Side skips e/s 10m Walking RDL’s 30 Calf Pumps Calf Stretch 0:20 e/s —- Red Banded Pull aparts x 20 Red Banded Pass Throughs x 10 Red Banded Pass Arounds x 10 e/w Red Banded Press x 10 […]
Tuesday
CrossFit Inventive – Pure Conditioning Warm-up Machine 2:00 10 Leg Swing F/L 5 Inchworms 1 Push up Calf 0:20 e/s 30 Calf Pumps Spiderman 0:30 e/s Couch 0:30 e/s 30 Banded Good Mornings ——— Activation Moderate Pace 2 Rounds: 200m Row 100m Run Into: 3 Rounds: Dual Dumbbell Split Squat x 10 each Leg 12 […]
Monday
CrossFit Inventive – Pure Conditioning Warm-up 200m Run 10 Leg Swings F/L Standing Quad 0:30 Calf 0:20 Calf Pumps x 30 Squat Hold 1:00 10 Alt Cossacks Spiderman 0:30 ——– 20 Halo Crab Walk each direction 10 Forward Monster Walks Forward Then Backwards —– Red Banded Pull aparts x 30 Pass Throughs x 10 Press […]
Saturday
CrossFit Inventive – Pure Conditioning Warm-up Machine 2:00 Run 200m 10 Leg Swings F/L 5 Inchworm 1 Push-up Calf 0:20 30 Calf Pumps Spiderman Lunge 0:30 10 Alt Cossacks ———- Activation Barbell: 10 Good Mornings 10 Overhead Snatch Grip Shrugs 5 Snatch High Pulls 5 Power Snatch : Metcon (Time) 2 Rounds: 1000m Bike Erg, […]
Friday
CrossFit Inventive – Pure Conditioning Warm-up 2 Carpark Laps …into: Upper Body 1. Plank – 1:00 2. Puppy Dog Pose- 0:30 3. Twisted Cross 0:30 e/s Lower Body 1. Lower Back/Hipflexor 0:30 e/s 2. Samson – 0:30 e/s 3. Russian Baby Makers x 10 4. Calf 0:20 e/s + 30 calf Pumps ACTIVATION For Quality: […]
Thursday
CrossFit Inventive – Pure Conditioning Warm-up Double Carpark run 10 Forward/Lateral Leg Swings 10 Forward/Reverse Arm Swings 20m Walking SLDL (10 e/w) 5 Inchworm 1 Push-up Spideman 1:00 e/s Lower Back/Hipflexor 0:30 e/s ————- 3 Sets For Quality 20 Alt Shoulder Taps 50m DB Overhead Carry each way 20 V-Sits Metcon (Weight) 5 Sets 10 […]
Pure Conditioning
CrossFit Inventive – CrossFit Warm-up Double carpark Run 10 Leg Swings F/L 30 Sec Calf e/s 30 Calf Pumps 30 Banded SLDL 20 Banded Pull-aparts 10 Pass Throughs 10 Press e/s —————– Activation 2 Rounds: 20 Alt Shoulder Taps 10 Air Squats 10 Body weight Split Squats E/S 5 Frog Hops Metcon (Weight) 4 Sets […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Machine 10 Leg Swings F/L 10 Alt Stiff Legged Deadlifts Standing Quad 0:30 e/s Standing Hamstring 0:30 30 calf Pumps 20 ALT Shoulder Taps 10 Scap Push Ups 10 Strict Push Ups ——– 10 Reps DB-Floor Press with todays weight Metcon (Time) 8 ROUNDS FOR TIME: 25/20 CAL […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 500/400m Bike Or 250/200m Row/Ski 10 Leg Swings F/L Calf 0:20 E/S 30 Calf Pumps 30 Banded SLDL 30 Banded Pull Aparts 2 Rounds: 100m Run 10 AlT lunges 10 DB-HC&J ——– Metcon (Weight) Strong Man 4 Sets: 50m Farmers Carry (Rest 2-3mins between each set) – Build to […]