Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Banded Shoulder Mobility 20 Scorpions F/B Lower back/Hipflexor 0:30 e/s Glute 0:30 e/s ———- Activation 2 Rounds: 20 Banded SLDL 8 Ring Rows 8 cal Row 30 Sec Plank Hold Metcon (Time) “Happy 60Th Jo” 30 Min AMRAP: 60 Cal Row 60 Dual KB Deadlift 2 x 24/16 60 […]
Monday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility Lower Back/Hipflecor 0:30 e/s Glute 0:30 e/s Wrist 0:30 ——– Activation 2 Rounds 20 Banded Pull aparts 3 Inchworm + 3 Push ups 5 Air Squats 2 wall Walks Metcon (No Measure) Accessory Strength 3 Sets For Quality 8 Half Kneeling Bottoms up Kettlebell Press e/s 8 […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Mins On Each Machine Get a feel for how many cals you can mange in this time frame at a moderate pace. 10 Leg Swings F/L 5 Inchworm 1 Push-up 20 Scorpions F/B Lower Back-hipflexor 0:30 e/s Spiderman Lunge Hold 0:30 e/s 2 Sets 10 Single Legged DB […]
Saturday
CrossFit Inventive – CrossFit Warm-up Lower Back/Hipflexor 0:30 e/s Glute 0:30 e/s Spiderman Lunge Hold 0:30 e/s Wrist 0:30 Twisted Cross 0:30 e/s Puppy Dog Pose 0:30 ———– 2 Laps Halo Crab Walks 2 Laps Monster Walks 20 Halo Glute Bridges 5 Inchworm 1 Push up ———– Barbel 10 Good Mornings 10 Wrist Rotations 5 […]
Friday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility Banded Lower Body (hammies/adductors/Lower Back) Glute 0:30 e/s Wrist 0:30 with rotation ———— Activation 20 Banded SLDL 20 Banded Pull aparts 10 pass throughs 10 Press each side ——- Barbell 10 wrist rotations 3 strict press 3 push prsss 3 push jerk Strict Press (4-2-4-2-4-2) Keep tight […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 30 sec glute stretch E/S 30 Sec Lower Back/Hipflexor E/S 20 scorpions F/B 30 Sec Puppy Dog pose 30 Sec Calf stretch E/S 20 Calf pumps ————– Activation 20 red banded pull aparts 20 Banded SLDL 5 inchworm 1 push up 20 Alt Shoulder taps 300/200m Machine ————— Metcon […]
Thursday
CrossFit Inventive – CrossFit Warm-up 20 Scorpions F/B Lower Back/Hipflexor 0:30 e/s Glute 0:30 e/s Spiderman Lunge Hold 0:30 e/s 3 Way Puppy Dog Pose (front/side/side) —- Activation 20 Banded Glute Bridges 2 Laps Halo Crab Walks 20 Banded SLDL 30 Calf Pumps Deadlift (5 Sets 3 Reps @75% of 1RM) Build up & Complete […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2:00 MACHINE 1:00 PLANK 0:30 PUPPY DOG POSE 0:30 TWISED CROSS E/S 1:00 MACHINE 0:30 HOLLOW ROCK HOLD 0:30 LOWER BACK/HIPFLEXOR E/S 0:30 GLUTE E/S 1:00 MACHINE 20 BANDED SLDL 20 HALO BAND GLUTE BRIDGES 20 ALT SHOULDER TAPS Metcon (AMRAP – Rounds and Reps) 25 Minute AMRAP: 50/42 […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Front Rack 0:30 Puppy Dog Pose 0:30 Twisted Cross 0:30 e/s Wrist 0:30 Glute 0:30 e/s Spiderman Lunge Hold 0:30 e/s Calf 0:20 e/s 30 calf Pumps ———- Activation 10 Barbell Wrist Rotations 3 Front squats 3 Power Clean 3 Hang Power Clean 3 Hang Squat Clean —— 1 Round […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up T-Spine 1:00 (Use Ball/Roller) Puppy Dog Pose 1:00 Twisted Cross Frog 2:00 Couch 0:30 e/s Ankler Mobility 1:00 e/s PVC 10 Pass Throughs 10 Pass Arounds e/w 10 OHS 10 Snatch Balance Barbell 3 Power Snatch 3 OHS 3 Snatch Balance 3 Snatch (full/Power) Snatch Balance (EMOM x 8 […]