Thursday
CrossFit Inventive – CrossFit Warm-up 20 Scorpions F/B Lower back/Hipflexor 0:30 e/s Spiderman Lunge Hold 0:30 e/s Wrist stretch 0:30 Front only Twisted Cross 0:30 e/s Puppy Dog Pose 0:30 1:00 Plank Hold Barbell 10 Good Mornings 10 Deadlifts 5 Hang Power Clean 5 Sumo Deadlift high Pulls Deadlift (15-10-5) Week 3, Final week of […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2 min Machine 10 Leg swings F/L Spiderman Lunge Hold 0:30 e/s Calf Stretch 0:30 e/s 30 calf Pumps 1 Min Machine 200m Run (Full Carpark/Fence, Container into gym) 3 Inchworm 1 Push up Midline 3 rounds 10 Hollow Rocks 15 V-Sits 20 Elbow Knee Cycles (No Rest) Metcon […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Frog 1:00 Couch 1:00 e/s Ankle Mobility 30 e/s Front Rack 0:30 e/s Puppy Dog Pose 0:30 e/s Twisted Cross 0:30 e/s Activation 2 laps Halo Crab Walks 2 laps Monster walks 20 Halo Glute Bridges Barbell 10 Wrist rotations 5 Front Squats 2 x Tempo (5 sec Decent) Front […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Foam Roller Lats 1;00 e/s hammies 1:00 e/s PUPPY DOG POSE ON ROLLER 1:00 Front rack 0:30 Wrist 30 sec with wrist rotations Frog 1:00 Couch 0:30 e/s 30 Halo Glute Bridges Barbell: 10 Good Mornings 10 Wrist rotations 3 Front Squats 3 Muscle cleans 3 Power Clean 3 […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Shoulder Mobility Couch Stretch 1:00 e/s Glute 0:30 e/s Spiderman Lunge Hold 0:30 e/s Wrist Stretch 30 F/B Activation 30 Banded Pull aparts 10 Pass Throughs 10 Press e/s 20 Standing Banded Lat Pulldowns 10 Scap Pulls 5 Kipping Swings 5 Strict Pull ups/Ring Rows Bench Press (in 15 mins […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2 minute machine 20 Red Banded Press e/s 20 Banded Pull aparts 1:00 sec Plank hold 1:30 Machine 30 Sec Spiderman Lunge Hold e/s 20 Scorpions F/B 30 Sec Side Plank E/S 1:00 Min Machine 3 Inchworm 1 Push up 10 Hollow Rocks/10 V-sits 20 ALT Shoulder Taps Metcon […]
Monday
CrossFit Inventive – CrossFit Warm-up Frog Stretch 2:00 Couch 1:00 e/s Ankle Mobility 1:00 e/s Banded Shoulder Mobility Activation 2 Laps Halo Crab Walks 2 Laps Monster Walks 20 Halo Glute Bridges 2 Laps Walking Lunges Back Squat (5 REP MAX TEST) * Aiming to find a baseline which we will build on throughout this […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2 min machine 10 leg swings F/L 20 Sec Calf stretch on upright e/s 30 Calf pumps 1 min machine 10 Frog Hops 10 Alt Box Step Overs Accessory Work: 3 Rounds: 20 Halo Glute Bridges 10 Stationary Split Squats e/s 10 Single DB Bent Over Row e/s (Mod […]
Saturday
CrossFit Inventive – CrossFit Warm-up TWISTED CROSS 30 E/S PUPPY DOG POSE 1:00 GLUTE 1:00 E/S SPIDERMAN LUNGE HOLD 30 E/S (SET UP MACHINE & BOX) P1. 30 RED BANDED PULL APARTS 10 PASS THROUGHS 10 PRESS E/S P2. MACHINE CALS (SWAP) P1. 15 AIR SQUATS 10 BOX STEP UPS 5 BOX JUIMP OVERS P […]
Friday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility Wrist 30 F/B 30 Sec Spiderman Lunge Hold 30 sec Glute e/s 20 scorpions 30 sec Lower Back/Hipflexor e/s 20 Red banded Pull aparts 10 Pass Throughs 10 Press e/s 10 Scap Pulls 10 Strict Push ups 1 Pausing Power Clean 1 Power Clean 1 Pausing Push […]