Monday
CrossFit Inventive – CrossFit Warm-up (No Measure) Couch Stretch 1;00 Spiderman Lunge Hold 0:30 e/s Lower Back/Hipflexor 0:30 e/s Wrist 0:30 Front Rack 0:30 e/s Twisted Cross 0:30 e/s Banded Ankle Mobility ————– Activation 20 Halo Glute Bridges 40 Banded Pull aparts —- Back Squat (Waves ) Stimulus – All percentages based on 5RM Back […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 5 Rounds: 6 cal Machine 6 Air Squats 6 ALT Single Leg SLDL 6 Frog Hops Metcon (Time) 30 Rounds For Time: 10 Calorie Bike erg 5 BurpeesSUBS BIKE ERG – Row 10 Cals – Ski 10/7 Cal Ski – Assault 10/7 Cal
Saturday
CrossFit Inventive – CrossFit Warm-up Warm up 10 Leg Swings F/F 5 Inchworm 1 push up Standing Quad stretch on Upright 0:30 e/s Spiderman Lunge Hold 0:30 Puppy Dog Pose 0:30 Twisted Cross 0:30 Activation P1; Bike P2. 20 Banded Pull aparts 10 Pas throughs 10 OHS 10 Press e/s 10 Grog Hops (Swaps) Set […]
Friday
CrossFit Inventive – CrossFit Warm-up BANDED SHOULDER MOBILITY 20 SCORPIONS F/B LOWER BACK/HIPFLEXOR 0:30 E/S GLUTE 0:30 E/S SPIDERMAN LUNGE HOLD 0:30 E/S —————- ACTIVATION 10 PVC PASS THROUGHS 10 PASS AROUNDS E/W 10 OVERHEAD SQUATS 10 HIGH HANG SQUAT SNATCH ————- BARBELL 3 SNATCH HIGH PULLS 3 POWER SNATCH 3 HANG SNAH HIGH PULLS […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 1:00 BIKE 10 LEG SWINGS F/L 5 INCHWORM 1 PUSH UP SPIDERMAN LUNGE HOLD 1:00 E/S COSSACK 0:30 E/S 30 CALF PUMPS CALF STRETCH 0:30 E/S 1:00 ROW 10 X 10 SHUTTLE RUNS ———– MIDLINE 3 ROUNDS 10 OVERHEAD PLATE SIT UPS 5KG 10 V-SITS 10 HOLLOW ROCKS 30 […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 1000M BIKE/500/400M ROW WRIST STRETCH 0;30 E/S SPIDERMAN LUNGE HOLD 0:30 E/S GLUTE 0:30 E/S TWSITED CROSS 0:30 E/S PUPPY DOG POSE 0:30 E/S ————- AVTIVATION 400M BIKE/200M ROW 10M BEAR CRAWL 10M WALKING LUNGE 30 SEC HANDSTAND HOLD OR 1:00 HS WALK PRACTICE ——– Metcon (AMRAP – Rounds […]
Thursday
CrossFit Inventive – CrossFit Warm-up 20 Scorpions Front back Lower Back Hipflexor 1:00 e/s Glute 0:30 e/s Tisted Cross 0:30 e/s Puppy Dog Pose 0:30 ——— Activation 20 Banded SLDL 20 Halo Glute Bridges 20 ALT Shoulder Taps (Slow) Deadlift (3 Reps TNG ONE 90 x 5 Sets) All 5 Sets at The same weight. […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility Couch 1:00 e/s Glute 0:30 e/s Spiderman Lunge Hold 0:30 e/s Wrist 0:30 F/B 30 calf Pumps Calf Stretch on Upright 0:30 e/s ———— Activation 20 Banded Pull aparts 10 Pass Throughs 10 Press E/S 10 Push ups 1:00 Min Skipping of your choice Bench Press (4-2-4-2-4-2) […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Front rack 0:30 Puppy Dog Pose 0:30 Tisted Cross 0:30 Wrist 1:00 Frog 1:00 Glute 0:30 e/s Ankle Mobility ———- 20 Halo Glute Bridges 10 Wrist Rotations 10 Good Mornings 5 Front Squats 5 Power Clean 5 Squat Clean ———— 1 Clean Deadlift 1 Low Hang Clean Pull 5s […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e/s Frog 1:00 Spiderman Lunge Hold 0:30 e/s Twisted Cross 0:30 e/s Puppy Dog Pose 0:30 ————– Activation 20 Halo Glute Bridges 20 Banded Pullaparts 10 Pass Throughs 10 Scap Pulls 10 Kipping Swings 5 Strict Pull-ups/Ring Rows Back Squat (Waves) – REPS INCREASED BY 1 ON THESE […]