Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Roll Lats Quads Puppy Dog Pose 1:00 Front rack 0:30 Wrist 0:30 Spiderman Lunge Hold 0:30 e/s Glute 0:30 e/s Ankle Mobility ———– 20 Banded SLDL 20 Halo Banded SLDL — barbell warm up 3 Position Power Clean + Power Clean + Pause Split Jerk + Split Jerk (Go […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Couch stretch 1:00 e/s Spiderman Lunge hold 0:30 e/s Lower back/Hipflexor 0:30 e/s Banded Shoulder Mobility Calf 0:30 e/s Activation 30 Calf Pumps 20 Double unders/40 singles 20 Banded Pull aparts 10 Press e/s 20 Double unders/40 singles 10 Strict Push ups Press Capacitiy (AMRAP – Reps) 3 Sets: Near […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Machine Banded Hamstring 1:00 e/s banded adductor 0:30 e/s Banded Lower back 0:30 e/s 2:00 Macchine Puppy Dog Pose 1:00 Twisted Cross 0:30 20 Banded SLDL 20 Halo Glute Bridges` Metcon (Time) For Time: ( each effort as hard as possible) Row ( Same Male & Female) 55 […]
Monday
CrossFit Inventive – CrossFit Warm-up Couch stretch 1:00 e/s Spiderman Lunge Hols 0:30 e/s Ankle mobility 0:30 e/s Banded Tricep/Lat 0:30 e/s Banded Pec 0:30 e/s Wrist 0:30 with rotation ——- 2 Laps Halo Crab Walks + 20 Halo Glute bridges —— Barbell Warm-up 10 Wrist Rotations 10 Good Mornings 5 Front squat 5 Back […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 1:00 Bike 20 banded Pull aparts 10 Press each side 10 Strict Push up 20 banded SLDL 1:00 Machine Spiderman Lunge Hold 0:30 e/s Puppy dog Pose 0:30 1:00 Machine 30 Sec Plank 30 sec Super Man Hold 30 Sec Side Plank 30 Sec Side Plank 30 sec Hollow […]
Teams of 3
CrossFit Inventive – CrossFit Warm-up 200m Run 10 leg swings F/L 30 sec calf stretch on upright 30 calf pumps 3 slow inchworm 3 push-ups 30 sec Spider-Man lunge hold each side. 30 sec Glute stretch each side Metcon (Time) Team of Three Complete: 4000m Bike Erg 800m Run Together @20kg 2000m Row 500m Run […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 1:00 min machine 1:00 Banded Hamstring e/s 1:00 Glute e/s 1:00 Puppy Dog Pose 0:30 Wrist each side 0:30 Pec stretch on upright e/s 1:00 Machine 1:00 Plank Hold 20 Banded Pull aparts 10 Banded Press e/s 10 Banded Bent over rows’s Metcon (Time) 5000/4200m Row 100 Push ups […]
Friday
CrossFit Inventive – CrossFit Warm-up BANDED SHOULDER MOBILITY CALF STRETCH ON UPRIGHT 0:30 E/S STATIC SQUAT/KNEES OUT 0:30 SPIDERMAN LUNGE HOLD 0:30 E/S WRIST 0:30 30 CALF PUMPS ————– 20 BANDED PULL APARTS 10 PASS THROUGHS 10 OHS 5 INCHWORM 1 PUSH UP ————- 3 ROUNDS: – 30 DOUBLE-UNDERS/SINGLES – 5 EMPTY BARBELL OHS/FRONT SQUATS […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Banded Hamstring 1:00 e/s Lower Back/Hipflexor 0:30 e/s Twisted Cross 0:30 e/s Wrist 0:30 Activation 30 Calf Pumps 10 Leg Swing F/L 20 Banded SLDL 30 Banded Pull aparts 30 Sec Active Hollow Hang Metcon (AMRAP – Reps) Interval Work 1:00 ON/1:00 Off x 40 mins 10 x 10m […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up T-Spine 1:00 on Roller Puppy Dog Pose 1:00 Roller Frog 1:00 Couch 1:00 e/s Banded Ankle 0:30 10 x 90/90 Banded Pulls 10 Banded Pass throughs 10 OHS Barbell: 10 Snatch Shrugs 3 Snatch high pulls 3 Power Snatch 3 OHS 3 Snatch Muscle Snatch (EMOM 8 x 2 […]