Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2:00 machine 1:00 Plank Hold 1:00 Static Squat Hold 2:00 Machine 20 Banded Pull aparts 10 Banded OHS 1:00 Machine 5 Push-ups 5 Air Squats 5 Burpees ——— Midline: 4 Rounds: 40 Plate Twist 40 Ankle Taps 40 Elbow Knee Cycles Metcon (No Measure) “ON THE SPOT” EMOM 30: […]
Partner WOD
CrossFit Inventive – CrossFit Warm-up 10 Leg swings F/L 1 lap Inchworm 1 Push up 1 Lap Spiderman Lunge 2 Laps High Knees 2 laps Butt Flicks 2 laps Side Skips 20 Scorpins F/B Lower back/Hipflexor 0:30 e/s Twisted Cross 0:30 e/s Puppy Dog Pose 0:30 e/s Wrist 0:30 F/B ———— P1. machine P2. 5 […]
Friday
CrossFit Inventive – CrossFit Warm-up 2:00 Machine Frog 2:00 Couch 1:00 e/s Wrist 0:30 e/s Table Top 0:30 Front Rack 0:30 Ankle Mobility 0:30 e/s Calf 0:30 e/s Calf Pumps x 30 ——– Barbell: 10 Wrist Rotations 10 Good Mornings 1 Round of Today FS EMOM Front Squat (8 MIN EMOM x 3 Reps) Adding […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Warm up: 4 Rounds: 10/7 Cal Machine 10 Scorpions F/B 10 Banded Good mornings 10 Hollow Rocks 6 Push-up 6 Slow Alt Cossack Squats Metcon (AMRAP – Rounds and Reps) 6 x 3 min AMRAP; 1 Min Rest Between each 10 Burpees 10 Cal Row 10 Russian KBS@32/24kg Take […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Machine 20 Banded Pull aparts 10 Pass Throughs 10 Press E/S 3 Inchworm 1 Push up 30 sec Spiderman lunge hold with Rotation 20 Scorpions F/B Lower back/Hipflexxor 0:30 e/s 5 Down Dog Push ups —————- 1 Round: 4 Dumbbell Devils Press 4 Push Press e/s 8 DB […]
Thursday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility Red Banded Pull aparts x 20 Red banded Pass Throughs x 10 Red banded Press x 10 E/s —– 1 Lap Inchworm 1 Push up 1 Lap Spiderman Lunge with Rotation 1:00 Glute e/s —– 2 Rounds For Quality: 15/12 Cals 10 Banded Good Mornings 10 Scap […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up 2:00 Machine Front Rack 0:30 Puppy Dog Pose 0:30 Twisted Cross 0:30 —– Frog 1:00 Couch 1:00 e/s Lower Back 0:30 e/s Banded Ankle Mobility —— 20 Halo Glute Bridges 20 Banded SLDL —— Barbell 10 Wrist Rotations 5 Good Mornings 5 Front Squats 3 Push Press 3 Push […]
Wednesday
CrossFit Inventive – CrossFit Warm-up 2:00 Easy on Machine 20 Scorpions F/B Lower back/Hipflexor 0:30 e/s Glute 0:30 e/s Spiderman Lunge Hold 0:30 e/s 10 Slow Alt Cossacks Twisted Cross 0:30 e/s Puppy Dog Pose 0:30 F/S/S 3 Slow inchworm with 3 Push ups Activation 20 On/10 Off: x 2 Sets (8 minute block) Light […]
Tuesday
CrossFit Inventive – CrossFit Warm-up 2 min machine 20 Scorpions F/B Lower back/Hipflexor 0:30 e/s Glute 0:30 e/s 20 Banded SLDL 20 Banded Glute Bridges 20 Banded Pass Throughs 20 Pull aparts 10 Scap Pulls 10 Kipping Knee Raises Deadlift (3 TNG Reps, Go Every 90 x 5 Sets) Week 5, Last week of this […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 1:00 Min Machine 10 Leg Swings Forward/Lateral 30 Calf Pumps Calf Stretch 0:30 e/s 5 Inchworm 1 Push up 20 Banded SLDL ——- Warm-up on BJ’s Metcon (Time) 500 Cal Machine On Every Minute Complete 5 Box Jumps 24/20 (45 minute Cap)You will need to Average 12 cals per […]