Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 3 minute Machine 30 Sec Plank 30 Sec calf e/s 30 calf Pumps 2 min Machine 15 Sec Side Plank e/s 30 Sec Hollow rock 1 Min Machine 50 Double unders/70 singles 5 Down Dog Push ups Metcon (Time) 5 Rounds 25 Abmat Sit ups 75/60 cal Row 100 […]
Thursday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility 20 Scorpions F/B Banded Lower Body Hamstring 0:30 Adductor 0:30 Lower Back 0:30 Left side/Right Side) Activation 20 Banded SLDL 10 Scap Pulls 10 Kipping Swings 5 Strict Pull-ups/Ring Rows 10 Wall Squats 10 Frog Hops Deadlift (15 @65% 10@70% 5@75% Rest 2 mins between sets. ) […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Foam Roller: Quads ITB’s Hamstring Lower Back —- Twisted Cross 0:30 e/s Puppy Dog Pose on Roller 0:30 Glute 0:30 e/s Spiderman Lunge Hold (rotation) 0:30 e/s ————– Activation 50 Banded Pull aparts 30 Halo Glute Bridges 20 Banded SLDL Bench Press (10-10-10-10 ) Complete 1 x Empty Barbell set […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Foam Roll Lats Legs Puppy Dog Pose on Roller 1:00 Twisted Cross 0:30 e/s Wrist 0:30 Frog 2:00 Couch 1:00 e/s —– Barbell: 10 wrist rotations 5 Front Squats 3 Power Power Cleans 3 Squat Cleans 3 Push Jerk 3 Split Jerks —— 1 Round of first complex 1 […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e/s Lower Back/Hipflexor 0:30 e/s Samson with Tricep 0:30 e/s Banded Pec 1:000 e/s Wrist 0:30 e/s 20 Red Banded Pull Aparts 10 Pass Throughs 10 Press e/s Activation: HS-Hold 0:30 20 Rest Plank 0:30 20 Rest L-Ring Hold 0:30 20 Rest Metcon (Time) For Quality 6 Rounds: […]
Monday
CrossFit Inventive – CrossFit Warm-up Carpark Jog 1 lap inchworm 1 push up 1 Lap Spiderman Lunge 10 Leg swings F/L 20 Scorpions F/B Lower Back/Hip flexzor 30 e/s Calf Stretch 0:30 e/s 30 Calf Pumps ——— Activation 10 Scap Pulls 10 Kipping Knee Raises 5 Strict Pull-ups 20 Banded SLDL ——— Warm up with […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2 minute machine Glute 0:30 Spider-Man Lunge Hold 0:30 Lower Back/Hipflexor Calf 0:20 Calf pump x 30 Activation 30 banded pull aparts 10 Pass throughs 10 Press e/s 10 OHS Metcon (Time) Go Every 6 minutes x 6 sets 6 Alt Dumbbell Devils Press 12 Alt Power Clean & […]
Partner WOD
CrossFit Inventive – CrossFit Warm-up Double carpark run 10 Leg Swings F/L 1 lap Inchworm 1 Lap Spiderman Lunge (with Rotations) 2 laps Bear Crawl 10 Wall Squats 20 Halo Glute Bridges 20 Banded SLDL 10 Banded Press e/s 20 sec Calf e/s 30 Slow Calf Pumps ——————– Warm up with Dumbbell Movements Metcon (AMRAP […]
Partner WOD
CrossFit Inventive – CrossFit Warm-up Front Rack 0:30 PuppY Dog Pose 0:30 Twisted CROSS 0:30 Glute 0:30 E/S Spiderman Lunge Hood 0:30 3/s Lower Back/Hipflexor 0:30 e/s Barbell P1: 10 Wrist Rotations 3 Front Squat 3 Power Clean 3 Squat clean 3 Push Jerk 3 Clean & Jerk P2. Machine (Swap) Metcon (Time) Teams of […]
Thursday
CrossFit Inventive – CrossFit Warm-up 20 Scorpions F/B Banded: Hamstring/Adductor/Lower Back 0:30 of each Spiderman Lunge Hold 0:30 e/s 3 way Puppy Dog Pose Front/Side/Side 3 Rounds 8 KB-SDHP 5 KB-Single Leg SLDL e/s 5 KB Goblet Squats 3 Inchworm 1 Push up Deadlift (5-4-3-3-2-2-2-1-1-1 (10 sets)) Going Every 90 Seconds: – Start your 5 […]