Saturday
CrossFit Inventive – CrossFit Warm-up Double Carpark Run 10 Leg Swings F/L 1 Lap inchworm 1 Push up 1 Lap Spiderman Lunge 30 sec Calf e/s 30 calf pumps 20 scorpions F/B 30 sec Lower Back/Hipflexor e/s —————— BARBELL P1: 10 Wrist Rotations 10 Good Mornings 5 Power Cleans P2: Plank Hold Until P1 Completes […]
Friday
CrossFit Inventive – CrossFit Warm-up 2:00 machine Couch 1:00 Frog 2:00 Front Rack 0:30 Wrist 0:30 Calf 0:30 e/s 30 calf Pumps ———- 2 Laps Hola Crab Walks 2 Laps Monster Walls 20 Halo Glute Bridges Back Squat + Front Squat Week 1B Set 1: 8 Back Squats 5 Front Squats Set 2: 8 Back […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Machine 10 Leg swings F/L 20 Banded SLDL 20 Banded halo Glute Bridges Calf 0:30 e/s 30 Calf Pumps Spiderman 0:30 e/s —— 10 Moderate pace shuttle runs. Metcon (No Measure) Go Every 10 Mins x 4 Sets: 500/400m Row 10 x 10m shuttle Runs 400/300m Row 10 […]
Thursday
CrossFit Inventive – CrossFit Warm-up MOBILITY 2:00 Easy on Any Machine …into: Upper Body 1. Puppy Dog – F/S/S 0:30 2. Twisted Cross- 0:30 Lower Body 1. Glute – 1:00 2. Spiderman – 1:00 3. Lower Back/Hipflexor- 1:00 ACTIVATION EMOM x 9 (3 Rounds): Minute 1: 10 Barbell Good Mornings Minute 2: Superman Hold 0:30 […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 3:00 Machine — 10 Leg Swings F/L 5 Inchworm 1 Push up 20 Scorpions F/B Lower Back 0:30 e/s Spideman Lunge 0:30 e/s Twisted Cross 0:30 e/s ——— 1 Round (Barbell) 10 Good mornings 6 Strict Press 6 Alt back Rack Lunges 6 Upright Rows Metcon (Time) For Time: […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up 2 min machine 30 sec Spiderman lunge (rotation) e/s 30 sec Lower bak/Hipflexor e/s 30 Sec Twisted Cross e/s 30 Sec Puppy Dog Pose ——- PVC 10 Pass Throughs 10 Pass arounds 10 OHS 10 Snatch Balance 2 Laps Overhead Walking Lunges (Active Shoulders) —– Barbell 2 Snatch High […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility 20 scorpions F/B Lower Back/Hipflexor 0:30 e/s Spiderman Lunge Hold 0:30 e/s ——— Activation 10 Banded Pull parts’ 10 Pass throughs 10 Press E/S 10 Hollow Rocks 10 Scap Pulls 10 Kipping swings 5 Strict Pull-ups/Ring Rows ——- Warm up to Gymnastics Complex Metcon (No Measure) Gymnastics […]
Tuesday
CrossFit Inventive – CrossFit Warm-up 2:00 Minutes on a machine Lower: Couch 1:00 e/s Glute 1:00 e/s Lower back/Hipflexor 0:30 e/s —– Upper: Banded Shoulder Mobility —– Activation 20 Banded Pull aparts 20 Alt Shoulder Taps 10 Strict Push-ups 30 Calf Pumps 1:00 Skipping of your choice Bench Press (12 Mins to Build to a […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 20 leg Swings F/L 10 x 10m Shuttle Runs 1 Lap Inchworm 1 Push up 1 Lap Spiderman Lunge 10 Wall Squats 3 Rounds: 200m Row (Double Bikes) 5 Air Squats 5 Scap Pulls 1 Burpee Pull-up/1 Burpee 2 Target x 1 Ring Row Metcon (Time) 2000/1800m Row 20 […]
Monday
CrossFit Inventive – CrossFit Warm-up 2 mins On Machine 10 Leg Swings F/L 5 Inchworm 1 Push up Couch 1:00 e/s Glute 0:30 e/s Lower Back/Hipflexor 0:30 e/s Frog 2:00 Ankle Mobility 0:30 e/s ——— Activation Halo: 2 laps Crab Walks 2 laps Monster Walks 20 Glute Bridges Back Squat + Front Squat (Super Set) […]