Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 400m Row/800m Bike 30 sec Spiderman Lunge Hold e/s 20 sec Calf Stretch e/s 30 calf Pumps 200m Run 10 Leg Swings F/L 5 Inchworm 1 Push up 30 Sec hanging Knee Raise (together) 30 sec Plank Hold (together) 30 Sec Hollow Hold (together) Metcon (Time) 5 Rounds: 100m […]
Thursday
CrossFit Inventive – CrossFit Warm-up Double carpark run 1 Lap inchworm 1 push up 1 Spiderman Lunge 1 Lap Alt Walking Lunges Calf Stretch 0:30 e/s on upright 30 Calf Pumps 2 Laps Halo Crab Walks 20 Halo Glute Bridges Activation 10 Scap pulls 5 Kipping Swings 5 Strict Pull ups/Ring rows 10 Barbell Good […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2 mins on Machine 30 sec Twisted Cross 30 sec Puppy Dog Pose 30 Red Banded Pull aparts 2 minute Machine 20 Scorpions F/B 30 Sec Lower-back/Hipflexor e/s 30 sec Glute e/s 1 min Machine 3 Rounds: 3 Push ups 6 Air Squats 9 Frog Hops Metcon (Time) For […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up T-Spine stretch 1:00 Puppy Dog Pose 1:00 Twisted Cross 0:30 e/s Frog 2:00 Couch 0:30 e/s PVC 10 Pass Throughs 10 Pass Arounds 10 OHS 10 Drop Snatch Barbell: 1 Snatch Deadlift 1 Snatch Pull 1 Power Snatch 2 OHS/Low as possible 1 Squat Snatch/Power —– 1 Round of […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Upper Body 1. Banded Lat Stretch – 1:00/side 2. Banded Pec Stretch – 1:00/side Lower Body 1. Glute Stretch on Box – 1:00/side 2. Banded Hamstring Distraction – 1:00/side 3. Couch Stretch – 1:00/side 4. Calf Stretch on Post – 1:00/side ACTIVATION 2 Rnds for Quality: 10 Alternating Step-Ups 5 […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Machine 30 sec Puppy Dog Pose 30 sec Twisted Cross E/S 1:30 Minute Machine 30 sec Spiderman Lunge Hold e/s 30 sec Lower back/Hipflexor e/s 30 calf Pumps 1:00 Machine 10 Scap Pulls 5 Kipping Swings 5 Strict Pull ups/Ring Rows Midline: Tabata 20/10 Plank Hold Metcon (Calories) […]
Monday
CrossFit Inventive – CrossFit Warm-up 10 x 10m Shuttle Runs 2 laps High Knees 2 laps Butt Flicks 2 laps Side Skips 10 Leg Swings F/L 2 Mins Frog Stretch 30 sec Couch e/s 30 Sec Wrist Stretch F/B 20 Scorpions F/B 20 Halo Glute Bridges 10 Scap Pulls 5 Kipping swings 5 Strict Pull […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 3 MIns Machine 30 sec Superman Hold 30 sec Plank Hold 2 Mins Machine 30 sec Calf Pumps 30 sec Grog Hops 1 Min Machine 30 sec Lower Back/Hipflexor 30 sec wisted Cross e/s ———– Metcon (Time) 20 Rounds: 15/10 Cal Row 10 Abmat Sit ups 5 BurpeesAll Machines […]
Partner WOD
CrossFit Inventive – CrossFit Warm-up Carpark jog 1 Lap Inchworm 1 push up 1 lap spiderman lunge (5 sec hold + rotation) 2 Laps Bear Crawls 20 Scorpions F/B Lower Back/Hipflexor 1:00 e/s Glute 1:00 e/s P1. Machine P2. 10 Barbell Wrist Rotations 3 Power Clean 3 Push Jerk 3 C&J (Swap) P1. Machine P2. […]
Friday
CrossFit Inventive – CrossFit Warm-up 2 minutes on Machine Banded Shoulder Mobility Wrist 0:30 e/s Spiderman Lunge Hold 0:30 e/s Glute 0:30 e/s Calf 0:20 e/s 30 calf Pumps ——– Activation 5 Inchworm 1 Push up 2 wall Walks 10 wall Squats 6 Alt Box St-ups 3 Burpee Box Jump Overs (Low Height) (Scaled: Burpee […]