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 Front Rack 30 sec Wrist 30 sec 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 […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Roll: Lats 1:00 e/s Quads 1:00 e/s T-Spine Stretch Roller 1:00 Puppy Dog pose on Roller 1:00 Frog Stretch 1:00 Couch 1:00 e/s Red Banded Pull aparts x 30 Pass throughs x 10 OHS x 10 Barbell 3 Snatch High Pulls 3 Hang Snatch High Pulls 1 Power Snatch […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility Wrist 30 e/s Glute 1:00 e/s Spiderman Lunge 30 e/s Squat Hold 30 e/s Activation Carpark Run 5 Scap Pulls 5 Kipping Knee Raises 5 Inchworm 1 Push up 5 Strict Toes Top Bar/Knee Raises Carpark Run Metcon (Calories) AMRAP 14: (7 sets) Every 2 Minutes, Starting […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 1 minute machine 20 Scorpions F/B 30 Sec lower back/Hipflexor e/s 30 sec plank 1 minute machine 5 Inchworm 1 Push up 10 Hollow Rocks/V-sits 1 minute machine 30 Sec Hanging Knee Raise 15 Air Squats ——— * Coach Go Over all Ab exercise with Class. * Everyone Perform […]
Monday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility Frog 2:00 Couch 1:00 e/s Activation PVC pass throughs x 10 pass arounds x 10 e/w OHS x 10 Halo Glute Bridges x 20 Back Squat (5 sets Go E90 seconds x 3 Reps) Working around 70% Rep 1 – 3 Second Decent + 3 Second Pause […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2 minutes on machine Puppy Dog 1:00 Twisted Cross 30 e/s Glute 30 e/s Lower back hipflexr 30 e/s Calf 30 e/s 6 Alt DB Hang Clean & Jerk Into 40m Overhead Dumbbell carry 20m e/s 6 Alt DB Devils Press Into 40m Overhead Dumbbell carry 20m e/s Metcon […]