Wednesday
CrossFit Inventive – CrossFit Warm-up 6 mins on Foam Roller Quads ITB’s Hamstrings Lats UPPER BODY 1. Puppy Pose: 1 Minute Total 2. Front Rack: 1 Minute Total 3. Wrist Stretch: 1 Minute Total LOWER BODY 1. Couch Stretch: 0:30 Each Side 2. Pigeon Pose: 0:30 Each Side 3. Spiderman Hold: 0:30 each side 10 […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e/s Glute 1:00 e/s Wrist 0:30 Banded Shoulder Mobility Activation 30 Banded Pull aparts 10 pass Throughs 10 Press e/s 10 HRPU 10 Scap Pulls 10 Kipping Knee raises Bench Press (Building Slightly on Week Two/Record Max Rep Set) Bench Press Part A – 3 Sets: 1 Tempo […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Warm up 2:00 Machine 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 2:00 Machine 10 Single DB SLDL e/s 10 DB Power Snatch 5 Strict Push ups 10 Scap Pulls 5 Burpee to Target Metcon (Time) For Time: 60 Sec Plank […]
Monday
CrossFit Inventive – CrossFit Warm-up 2 Min Machine Frog 1:00 Couch 1:00 each side Spiderman Lunge Hold/Rotation 0:30 each side Banded Ankle Mobility 0:30 e/s —— Banded Shoulder Mobility —— Activation 2 laps Halo Crab Walks 2 Laps Monster Walks 20 Halo Glute Bridges 5 Down Dog Push ups Back Squat (Squat Waves) Stimulus – […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 1:00 Machine 20 Halo Glute Bridges 10 Air Squats 3 Inchworm 1 push up 1:00 Min Machine 20 banded Pull aparts 20 Alt Shoulder Taps 20 V-Sits 1:00 Min Machine 40 Ankle taps 5 Down Dog Push ups 10 Frog Hops 1:00 Min Machine 1:00 Plank Metcon (Time) 10 […]
Saturday
CrossFit Inventive – CrossFit Warm-up Lower Back 0:30 e/s Glute 1:00 e/s Spiderman Lunge Hold 0:30 e/s Front Rack 0:30 Puppy Dog Pose 0:30 Twisted Cross 0:30 e/s Wrist 0:30 Calf 0:20 e/s 30 calf Pumps ———- P1. 20 Halo Glute Bridges 10 Push ups 10 Air Squats 20 Double-unders/40 singles P2. 10 Wrist Rotations […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 1 MIN ROW 1 MIN BIKE 1 MIN SKI 20 SCORPIONS F/B LOWER BACK/HIPFLEXOR 0:30 E/S HAMSTRING 0:30 30 RED BANDED PULL APARTS 3 INCHWORM 1 PUSH UP CORE: 5 SETS 20 SEC HOLLOW HOLD 20 SEC SUPERMAN HOLD 20 SEC PLANK 20 SEC REST Metcon (Calories) 3 MINUTES […]
Friday
CrossFit Inventive – CrossFit Warm-up BANDED SHOULDER MOBILITY WRIST 0:30 E/S GLUTE 0;30 E/S SPIDERMAN LUNGE HOLD 0:30 E/S ———- ACTIVATION 20 BANDED SLDL 10 SCAP PULLS 20 SEC ACTIVE HOLLOW HANG Metcon (AMRAP – Reps) Accessories 3 Sets: 10 Single DB Bent Over Row Each Arm 1 x 22.5/15kg Max Strict Chin-ups 2:00 Rest […]
Thursday
CrossFit Inventive – CrossFit Warm-up 20 scorpions F/B Banded 3 way: Hamstring 0:30 (left leg) Adductor 0:30 (left leg) Lower Back 0:30 ( left leg) (repeat on right leg) Twisted Cross 0:30 e/s Puppy Dog Pose 0:30 ———— Activation 10 Scap Pulls 20 Sec Active Hollow Hang 5 Inchwrom 1 push up 10 Frog Hops […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2 mins on machine 30 sec Glute e/s 30 sec Spiderman lunge hold e/s 1 min machine 5 inchworm 1 push up 30 sec calf each side 30 Calf Pumps 5 laps shuttle runs 30 sec static wall squat Metcon (Time) 3 Rounds: 1000/800m Row 50 x 10m Shuttle […]