Monday
CrossFit Inventive – CrossFit Warm-up 10 Leg Swing F/L Standing Quad Stretch 0:30 e/s 10 Forward and Reverse Arm Circles Pec Stretch on Upright 0:30 e/s Lat Stretch on Upright 0:30 e/s Static Squat Hold 0:30 Spiderman Lunge Hold 0:30 e/s ——————— Activation 20 Banded Press 20 Banded Pull aparts 10 Scap Pulls 10 Kipping […]
Saturday
CrossFit Inventive – CrossFit Warm-up 10 Leg Swings F/L Standing Quad 0:30 e/s 5 Inchworm 1 Push up Spiderman Lunge Hold 0:30 e/s 10 Alt Cossacks Static Squat Hold 0:30 ———– P1> 20 Banded SLDL 20 Banded Pull aparts 10 Press E/S 10 Scap Pulls 10 Kipping Swings 5 Stict Pull ups/Ring Rows P> Cals […]
Friday
CrossFit Inventive – CrossFit Warm-up 20 scorpions F/B Lower Back/Hipflexor 0:30 e/s Glute 0:30 e/s Frog 2:00 Wrist 0:30 e/s Front Rack 0:30 Puppy Doge Pose 0:30 Ankle mobility 0:30 e/s ——— 2 Laps Halo Crab Walks 2 laps Monster Walks 20 Halo Glute Bridges ——– Barbell 10 Wrist rotations 10 Stiff Legged DL 5 […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2 minute Machine 20 Banded Pull aparts 30 Sec Plank Hold 20 Banded Bent Over Row 30 Sec Plank Hold 20 Body weight Glute bridges 30 sec Plank Hold 20 Scorpions F/B 30 Sec Lower back/hipflexor 30 sec Twisted cross e/s Metcon (Time) ForTime: (100/85)-(75/65)-(50/40)-(25/20) Calorie Machine …After Each […]
Thursday
CrossFit Inventive – CrossFit Warm-up 20 Scorpions F/B Lower Back/Hipflexor 0:30 e/s Spiderman Lunge 0:39 e/s Puppy Dog Pose 0:30 F/s/S Wrist 0:30 F/F ——— Activation 2 laps Halo Crab Walks 2 Laps Monster walks 20 Banded SLDL 30 Red Banded Pull aparts ——— Barbell 10 Good mornings 10 Wrist roatations 5 Push Press 5 […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2:00 MIN MACHINE 20 SCORPIONS F/B LOWER BACK 0:30 GLUTER 0:30 CALF 0:30 CALF PUMPS O:30 ——– 10 LEG SWINGS F/L 3 INCHWORM 1 PUSH UP 5 SHUTTLE RUNS 20 BANDED SLSD 20 HALO GLTE BRIDGES Metcon (Time) For Time: 50-40-30-20-10 Cal Row 10m Shuttle Runs Russian KBS 24/16kgSUBS […]
Wednesday
CrossFit Inventive – CrossFit Warm-up 2:00 Minute machine Spiderman Lunge 0:30 e/s Glute 0:30 e/s Calf 0:30 e/s 30 calf Pumps 1:00 machine 5 inchworm 1 Push-up 20 banded Pull aparts 10 Press e/s 10 Scap Pulls 5 Kipping Knee Raises 1:00 Min Skipping ———— 3 Sets For Quality: 8 Half Kneeling Bottom Up Kettlebell […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Foam Roll Lats 1:00 e/s Puppy Dog Pose on Roller 1:00 Table Top 0:30 Frog 2:00 Couch 1:00 2 Rounds: 10 x 9090 banded mobility 10 Banded OHS — Barbell 3 Snatch Deadlift 3 Snatch Pulls 3 Power Snatch 3 OHS 3 Snatch Balance Snatch Balance + Overhead Squat […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Foam Roller: Lower Back 2:00 mins Quads 1:00 e/s ITB’s 1:00 e/s Lower Body: Couch 1:00 e/s Glute 1:00 e/s Lower back/Hipflexor 0:30 e/s Upper Body: Banded Shoulder Mobility Activation: 20 Banded Pull aparts 10 Pass Throughs 10 Strict Push-ups Handstand Hold 0:30 Bench Press (Establish a New 5RM in […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2:00 min machine 10 Leg Swings F/L 3 Inchworm 1 {Push ups 20 scoprions F/B Lower Back/hipflexor 0:30 e/s 1:00 Machine 10 Frog Hops 30 sec Calf stretch 30 Calf Pumps 60 sec Plank Hold Metcon (Time) 5 Rounds For Time 500/400m Row 15 Box Jump Overs 24/20 inch […]