Tuesday
CrossFit Inventive – CrossFit Warm-up Couch Stretch 1:00 e/s Banded: Hamstring/Adductors/lower Back 0:30 each side. Banded Pec 1:00 e/s ——– Activation 20 Banded Pull aparts 10 Banded Press each Side 20 Banded SLDL 10 Strict Push-ups Bench Press (4-2-4-2-4-2) 4 rep range is remaining the same. 2 Rep range Increases slightly each set. EG: 4@80Kg- […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Machine 1:00 Glute 0:30 Spiderman Lunge Hold 0:30 e/s Machine 1:00 Twisted Cross 0:30 e/s Puppy Dog Pose 0:30 1:00 Machine 20 Banded Pull aparts 20 Alt Shoulder Taps 5 Frog Hops Metcon (Time) 10 Rounds: 250/200m Row 10 Burpees 250/200m Row 10 Strict Push-ups 1 min restSUBS 500m […]
Monday
CrossFit Inventive – CrossFit Warm-up Lower Body Glute 0:30 e/s Frog 2:00 Couch 1:00 e/s Upper Body Twisted Cross 0:30 e/s Puppy Dog Pose 0:30 e/s Wrist 0:30 Activation 20 Banded pull aparts 10 pass throughs 10 OHS 10 Scap Pulls 5 kipping swings 5 Strict Pull-ups/Ring Rows Back Squat (Back Squat Waves) – REPS […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 20 Scorpions f/B Lower Back Hipflexor 0:30 e/s Glute 0:30 e/s Twisted Cross 0:30 e/s Puppy Dog Pose 0:30 ———— Activation 3 Rounds 1:00 Machine 30 Sec Plank Hold 10 Banded SLDL 10 Halo Glute Bridges 10 Strict Push ups Metcon (Time) 6 Rounds: 25 Abmat Sit-ups 500m Row […]
Saturday
CrossFit Inventive – CrossFit Warm-up 20 Scorpions F/B Lower back Hipflexor 0:30 e/s Glute 0:30 e/s Twisted Cross 0:30 e/s Puppy Dog Pose 0:30 e/s Calf 0:30 e/s 30 Calf Pumps ———- P1: machine P2. 10 Wall Squats 10 Scap Pulls 10 kipping Swings 10 Kipping Knee raisies 5 Strict pull ups/Ring Rows (Swap) Metcon […]
Friday
CrossFit Inventive – CrossFit Warm-up Couch stretch 1:00 e/s Glute 0:30 e/s Spiderman Lunge Hold 0:30 e/s Wrist 0:30 Banded Shoulder mobility ————– Activation 20 Banded Pull aparts 10 Pass Throughs 10 Press e/s ——- Barbell 10 Wrist Rotations 3 Power Cleans 3 Push Jerks ——– 1 Round Of Strict Press 21’s Strict Press (3 […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 1;00 ski 0:30 Puppy Dog pose 0:30 Twisted Cross 20 Bansed Pull aparts 1:00 Ski 20 Scoprions F/B 0:30 Lower Back/Hipflexor e/s 20 Banded SLDL —— Midline 3 Rounds 40 Plate Twist 40 Ankle Taps 40 Elbow Knee Cycles Metcon (Time) FOR TIME 20-18-16-14-12-10–8-6-4-2 Cal Ski 10-9-8-7-6-5-4-3-2-1 Single DB-Alt […]
Thursday
CrossFit Inventive – CrossFit Warm-up Foam Roll Lower Back ITB’s Quads Hamstrings ——— Banded Hamstring 0:30 e/s Banded Adductor 0:30 e/s Banded Lower Back 0:30 e/s ——– 20 Scorpions F/B Glute 0:30 e/s Wrist Forearms 0:30 with Wrist Rotations Calf 0:30 e/s 30 Calf Pumps —— BARBELL 10 Good Mornings 5 Deadlifts 5 SDHP ——- […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2 minute machine Twisted Cross 0:30 Puppy Dog Pose 0:30 Wrist 0:30 1:00 Machine Spiderman Lunge Hold 0:30 e/s Glute 0:30 e/s 1:00 Machine 20 Banded Pull aparts 10 Pass Throughs 10 Press e/s 10 Rows —– Tabata Core 8 x 20 on 10 off Plank Hold Alternating Shoulder […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Couch stretch 1:00 e/s Glute 0:30 e/s Wrist 0:30 e/s Puppy Dog Pose 0:30 e/s Twisted Cross 0:30 e/s ——— 1 Round 10 Scap Pulls 5 kipping swings 5 Strict Pull-ups 5 Down Dog Push ups ——- Barbell 5 Front squats 1 squat clean 1 squat clean into 3 thrusters […]