Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up carpark run 10 Leg swings F/L 20 Scoprions Lower back/Hipflexor 0:30 e/s Glute 0:30 e/s Calf 0:30 e/s 30 Calf Pumps 20 Red banded Pull aparts 10 pass throughs 10 red banded Press e/s Rope Climb Tech Metcon (Time) 5 Rounds: 400m Run 20 Single DB-Push Press (5’s) 2 […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up T-Spine Stretch 1:00 Wallball Puppy Dog Pose On Wallball 1:00 Twisted Cross 0:300 E/S Frog 2:00 Couch 0:30 e/s Lower Back/Hipflexor 0:30 e/s Barbell: Hang Snatch High Pull x 3 Hang Power Snatch x 3 OHS x 3 Hang Squat Snatch/Power x 3 1 round of complex 1 Hang […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Roll Quads 1:00 e/s Roll ITB’s 1:00 e/s Roll 2:00 On any Body part Frog Stretch 2:00 Couch 1:00 e/s Lower back 0;30 e/s Twisted Cross 0:30 e/s 1:00 Puppy Dog pose Activation 2 laps halo Crab walks 20 halo Glute bridges 20 banded Pull aparts 10 Banded Press e/s […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e/s 20 Scorpions F/B Lower Back/Hipflexor 0:30 e/s Front Rack 0:30 Puppy Dog Pose 0:30 Wrist 0:30 e/s Activation 2 laps Halo Crab Walks 3 Inchworm 3 Push ups 10 Air Squats Barbell 1 Round of Complex 3 Pausing Position Power Clean + 1 Power Clean (6 Sets […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2:00 mins machine 30 calf pumps 20 sec calf stretch e/s 10 leg swings F/L 30 sec spiderman lunge hold 30 Red banded Pull aparts 10 Red banded Press e/s 20 Banded SLDL 1:00 min machine (continous) 0:30 sec Hollow Hold 0:30 sec Plank 0:30 sec Left side plank […]
Monday
CrossFit Inventive – CrossFit Warm-up Upper Body 1. Banded Pec Stretch – 1:00/side 2. Medball Thoracic Opener – 1:00 3.Medball Puppy Dog Pose – 1:00 Lower Body 1.Spiderman Stretch – 1:00/side 2. Samson Stretch – 1:00/side 3. Calf Stretch on Post – 30/side Activation 20 Sec Handstand Hold/Wall Walk Hold 15 rest 20 Sec L-Ring […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 5 minutes steady on machine 30 sec Puppy dog pose 30 sec Twisted cross e/s 30 sec Glute e/s 30 sec spiderman lunge hold e/s ———— 9 min emom min 1- 10 scap pulls + 10 Hollow Rocks min 2- 30 sec machine min 3- 5 Frog Hops + […]
Friday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility 20 Scorpions f/b Lower back/hipflexor 30 e/s Glute 30 e/s Calf 30 e/s 30 Calf pumps Activation 1 Min Machine 20 Alt shoulder taps 20 sec Plank 5 inchworms 1 push up 20 Halo Glute Bridges Bench Press (5 sets 5 reps @same weight) Build up to […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Tabata: machine Plank Hold 10 leg swings Forward/lateral 5 inchworm 1 push up 10 Alt Walking Lunges 20 halo Glute Bridges 20 Scorpions F/B Metcon (AMRAP – Rounds and Reps) Teams of 2 Complete: 30 minute Amrap 100 cal Machine 100 Medball Abmat sit-ups 100 Slam ball 100 Walking […]
Thursday
CrossFit Inventive – CrossFit Warm-up Banded shoulder Mobility Wrist 30 e/s Spiderman Lunge 30 e/s Glute 30 e/s Calf 30 e/s 30 Calf Pumps —– 200m run 10 leg swings F/L 3 inchworm 2 push ups 10 Air squats 3 Wall walks Metcon (Distance) On The Minute x 10 (5 Rounds): Minute 1: Handstand Walk […]