Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up FOAM ROLLER: LATS 1:00 E/S 2 MINS ON YOUR SOREST BODY PART BANDED TRICEP 1:00 E/S WRIST 0:30 F/B FROG 2 :00 COUCH 1:00 E/S LOWER BACK./HIPFLEXOR 0:30 E/S BARBELL 10 WRIST ROTATION 5 FRONT SQUAT 3 POWER CLEAN 3 SQUAT CLEAN 3 PUSH PRESS 3 PUSH JERK 1 […]
Wednesday
CrossFit Inventive – CrossFit Warm-up MOBILITY Upper Body 1. Foam Roll Lower back – 1:00 2. Foam Roll lats – 1:00/side 3. Puppy Dog Pose on Roller – 1:00/side Lower Body 1. Banded Hamstsring – 1:00/side 2. Samson Stretch – 1:00/side 3. Pigeon – 1:00/side ACTIVATION 1 Rounds for Quality: 20 m Bear Crawl 20m […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility Wrist 30 e/s 20 scorpions F/B Lower Back/Hipflexor 30 e/s Glute 30 e/s Calf 30 e/s 30 Calf Pumps Activation 20 Alt shoulder taps 20 sec plank 5 Scap pulls 5 Kipping swings 5 strict pull-ups /Ring Rows Metcon (AMRAP – Reps) Gymnastics Stamina 3 Sets: 1:00 […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 10 Leg swings F/L 20 Scorpions F/B 30 Sec Lower back/Hipflexor 30 sec Twisted Cross 30 sec Puppy a dog pose 20 sec calf stretch 30 calf pumps ———— Activation 2 rounds 4 laps Overhead DB carries 20m each arm 10 frog hops 10 air squats Metcon (Time) 10 […]
Monday
CrossFit Inventive – CrossFit Warm-up Foam Roller: Lower Back 2 minutes Puppy Dog Pose on Roller 1:00 Twisted Cross 30 e/s Wrist 30 e/s Lower Back/ Hipflexor 30 e/s Glute 30 e/s Calf 30 e/s 30 Calf Pumps ACTIVATION 20 banded pull apart s 10 pass throughs 10 OHS 5 inchworm 1 push ups BARBELL […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 3 mins steady on machine Couch stretch 1:00 e/s Spider-Man lunge 30 e/s Twisted Cross 30 e/s Puppy Dog Pose 30 sec Activation 6 Air squats 6 HRPU 6 Banded Strict Press e/s 6 Squats holding wallball Metcon (Time) Interval 1:00 Minute On/30 seconds Off until the Workload is […]
Friday
CrossFit Inventive – CrossFit Warm-up (No Measure) Green banded mobility 20 Scorpions f/b Lower back/hipflexor Banded hamstring 1.00 e/s Twisted Cross 30 e/s Glutes stretch 30 e/s Calf Pumps 30 ————- practice db snatch and Burpee Box Jump Overs Bench Press (4 Sets 6 Reps 90 sec rest) Build up and complete 4 sets of […]
Thursdqy
CrossFit Inventive – CrossFit Warm-up MOBILITY 2:00 Easy on Any Machine …into: Upper Body 1. Banded Shoulder Mobility 2. Wrist 30 e/s Lower Body 1. Pigeon Pose – 1:00/side 2. Spidrman Lunge – 1:00/side 3. Couch 1:00/side ACTIVATION 2 roundsFor Quality: 1:00 Bike Erg 10 Banded Good Mornings 10 Scap Pull-Ups 5 Strict Pull-Ups 20 […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Puppy Fog Pose 1:00 Twisted Cross 30 e/s 20 Scorpions F/B Banded Hamstring 30 e/s Banded Adductor 30 e/s Banded Lower Back 30 e/s Glute 30 e/s ACTIVATION 2 rounds 10 KB Stiff Legged Deadlifts 10 KBS 5 HRPU 30 sec plank hold Metcon (Time) For Time: 50-40-30-20-10 KBS […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e/s 20 Scorpions F/B Lower back/Hipflexor 30 e/s Spiderman Lunge Hold 30 e/s Calf 30 e/s 30 calf Pumps ———— 20 Halo Glute Bridges 20 Banded SLDL’s 5 Inchworm 1 push up 60 Sec Skipping of your choice Deadlift (5 Sets 3 Reps 75-77.5%) Week 3 Build up […]