Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2 MINUTE MACHINE 10 LEG SWINGS F/L 5 INCHWORM 1 PUSH UP 30 SEC CALF STRETCH E/S 30 CALF PUMPS 2 MINUTE MACHINE 20 SEC HANGING KEE RAISE HOLD 2 LAYING TO STANDING ROPE CLIMBS 200M RUN 1:00 PLANK 0:30 HOLLOW ROCK HOLD 0:30 SIDE PLANK E/S 1:00 SUPERMAN […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Foam Roll Lats 1:00 e/s Puppy Dog Pose 1:00 On Roller Lower Back/Hipflexor 0:30 e/s Glute 0:30 e/s Activation 2 sets 10 reps Banded 9090 Overhead Raises Banded Press Each Side Metcon (AMRAP – Reps) Accessories 3 Sets For Quality: 100m Overhead Dumbbell/Suitcase Carry (50 e/w) Max Barbell Inverted Rows […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Foam Roll Lats 1:00 e/s 1:00 T-Spine On Roller 1:00 Puppy Dog Pose On Roller Frog 2:00 Spiderman Lunge Hold 0:30 e/s 3 sets 8 Banded Z-Press 1:1 with Partner barbell: 3 Snatch Deadlift 3 Snatch High Pulls 3 Power Snatch 3 OHS 3 Squat Snatch Snatch Grip Deadlift […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility 20 Scorpions F/B Lower back/Hipflexor 0:30 e/s Glute 0:30 e/s Spiderman Lunge Hold 0:30 e/s Calf 0:20 e/s 30 calf Pumps Activation 3 Rounds: 3 Inchworm 1 Push ups 20 Double Unders/40 Singles Bench Press (Record last set of max Reps) Bench Press Part A – 3 […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 3 min machine 30 sec Spiderman lunge hold e/s 30 sec Glute e/s 30 sec Puppy Dog Pose 30 Banded SLDL– Coll down Stretch: 1:00 Hamstring On Uprights e/s 1:00 Couch e/s Metcon (Calories) MAX EFFORT MACHINE CALORIES 0:00-4:00 (5 rounds) EMOM – 10 Seconds On/50 Sec Off Rest […]
Monday
CrossFit Inventive – CrossFit Warm-up 2 Mins On Machine 2 Min Frog Stretch 1 Min Couch e/s 30 Sec Ankle Mobility 20 Banded SLDL 20 Halo Glute Bridges 20 Sec Active hanging Scap Pull 10 Scap Pulls 5 Kipping Knee Raises Back Squat (All percentages based on Last week 5RM Back Squat:) Stimulus All percentages […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2 min Machine 20 scorpions F/F 30 Sec Lower back/Hipflexor e/s 20 sec Calf stretch e/s 30 calf Pumps 1 Min Machine 10 Leg Swings F/L 20 Banded SLDL 1:00 Plank Hold 200m Run (Carpark & Half) Metcon (AMRAP – Rounds and Reps) 30 Min AMRAP: 15/12 Cal Bike/Row […]
Saturday
CrossFit Inventive – CrossFit Warm-up 200m Run 10 Leg swings F/L 30 Sec Calf On Upright 30 Calf Pumps 5 Inchworm 1 Push ups Flow Stretch x 2 cycles of 5 seconds of each Glute Stretch Spiderman Lunge Hold Cossack Down Dog Pose 30 sec 5 Down Dog Push ups 20 Sec Active Scap Hollow […]
Friday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility Couch Stretch 1:00 e/s Glute 1:00 e/s Static Squat Hold 1:00 30 Calf Pumps RED BAND: 20 Pull aparts 10 Pass Throughs 10 OHS 10 Press E/S Barbell: 3 Hang Snatch High Pulls 3 Hang Power Snatch 3 OHS 3 Hang Squat Snatch — 1 Hang Power […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Banded Pec 1:00 e/s Banded Lat 0:30 e/s 1:00 Min Machine Glute 0:30 e/s Spiderman Lunge Hold 0:30 e/s 1:00 Min Machine 10 Scap Pulls 30 Sec hanging Knee Raise 5 Strict Pull-ups/10 Ring Rows 1:00 Min Machine — 5 mins on Rope Climb Tech * Aim To Keep […]