Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Frog 2:00 Couch 1:00 e/s Ankle Mobility 0:30 e/s Banded Lat/Tricep 0:30 e/s Banded Pec 0:30 e/s Wrist 1:00 ——— Halo Glute Bridges x 20 Halo Air Squats x 10 Barbell 10 Wrist Rotations 3 Front Squat 3 Power Clean 3 Squat Clean 3 Low Hang Power Clean —- […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Frog 2:00 Couch 1:00 e/s Ankle Mobility 0:30 e/s Banded Lat/Tricep 0:30 e/s Banded Pec 0:30 e/s Wrist 1:00 ——— Halo Glute Bridges x 20 2 laps halo Crab Walks 2 laps halo Monster Walks —- 10 Wrist Rotations 3 Front Squats 2’s Pause Bottom 1 Round Tempo FS Front […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Couch Stretch 1:00 e/s Spiderman Lunge Hold 0:30 e/s Calf 0:30 e/s 30 Calf Pumps Front Rack 0:30 Puppy Dog Pose 0:30 Twisted Cross 0:30 e/s Activation 20 Banded Pull aparts 10 Pass throughs 10 Press e/s 10 Alt Single Down Dog Push ups Bench Press Bench Press Part A […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 200m Run 10 leg swings F/L 3 Inchworm 1 Push up 30 sec Spiderman Lunge Hold e/s 30 sec Calf e/s 30 calf Pumps 2 Sets: 20m Overhead DB Carry each arm 5 HRPU 2 Laps Alt walking Lunges 25 double unders/40 singles Metcon (Time) For Time: 100 Double […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2 Mins On Machine —— 3 Sets: (Running Clock) 5 Single DB SLDL e/s 10 HRPU 15 Halo Glute Brdges 20 Alternating Shoulder Taps 25 Abmat Sit ups 30 Second static Wall Squat Metcon (Distance) 30 Minute for Max Metres on machine of your Choice: 3 Burpees On Every […]
Monday
CrossFit Inventive – CrossFit Warm-up 2 Min Machine Couch 1:00 each side Spiderman Lunge Hold/Rotation 0:30 each side Banded Ankle Mobility 0:30 —— 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 (15-20 mins)) Stimulus – Percentages […]
Partner WOD
CrossFit Inventive – CrossFit Warm-up Glute 1:00 e/s Spiderman Lunge Hold 0:30 e/s Twisted Cross 0:30 e/s Puppy Dog Pose 0:30 Wrist 0:30 F/B ——- P1. Cals Machine P2. 5 Wrist Rotations 3 Power clean 3 Push Jerk 3 Clean & Jerk (Swap) P1. Cals machine P2. 5 Scap Pulls 5 Kipping Swings 5 Pull-ups […]
Friday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility Wrist 30 sec —- Lower Back/Hipflexor 0:30 e/s Glute 0:30 e/s Spiderman Lunge Hold 0:30 e/s —— 30 Calf Pumps 5 Inchworm 1 Push up 30 Sec HS-Hold ——- Barbell 10 Wrist Rotations 5 Strict Press 5 Front Squats 3 Squat Cleans Strict Press Keep tight throughout. […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2:00 machine 10 Leg swings F/L 30 Sec Stretch Calf on upright 3 inchworm 1 push ups 30 Calf Pumps 1 Carpark Run 30 Sec Static Wall squat 30 Sec Plank 10 Air Squats Metcon (4 Rounds for time) Every 8 Minutes x 4 Sets: 2000m Bike Erg 50 […]
Thursday
CrossFit Inventive – CrossFit Warm-up 20 SCORPIONS F/B 30 SEC LOWER ABACK/HIPFLEXOR E/S 30 SEC SPIDERMAN LUNGE HOLD 30 SEC PUPPY DOG POSE —– ACTIVATION 20 BANDED SLDL 20 HALO GLUTE BRIDGES 10 SCAP PULLS 10 Kipping Swings 5 Strict Pull-ups/Ring Rows Deadlift (Tempo, Go 3 TNG Every 90 x 6 Sets) Tempo: (3230) UP: […]