PARTNER WOD
CrossFit Inventive – CrossFit Warm-up Banded Tricep 0:30 e/s BandedBanded Tricep 0:30 e/s Banded Pec 0:30 e/s Banded Lat 0:30 e/s — Spiderman 0:30 e/s Glute 0:30 e/s Wrist 0:30 — ACTIVATION 3-5 Strict Pull-ups/Ring Rows 5 Box Step Overs 3-5 Reps of Both Barbell Movements Each Establish Weights — Metcon (AMRAP – Reps) “MINUTE […]
Pure Conditioning – Fri, Oct 7
CrossFit Inventive – Pure Conditioning Warm-up – 1:00 On any machine – Couch 1:00 e/s – Twisted Cross 0:30 e/s – Samson + Tricep 0:30 e/s —– ACTIVATION 5 HRPU Plank Hold 0:30 8 Air Squats Superman Hold 0:30 5 Barbell Thrusters Hollow Rock Hold 0:30 For Time: (Time) (40 Minute Cap) 1 Mile Row (1600m) […]
CrossFit
CrossFit Inventive – CrossFit Warm-up If you arrive early, aim to roll out in your own time. Get into those sore spots. – Couch 1:00 e/s – Lower Back/Hipflexor 1:00 e/s – Twisted Cross 0:30 e/s – Samson + Tricep 0:30 e/s — ACTIVATION 20 HALO GLUTE BRIDGES 30 BANDED PULL-APARTS — 10 EMPTY BARBELL […]
CrossFit – Thu, Oct 6
CrossFit Inventive – CrossFit Warm-up – Box KB-Hamstring 1:00 – Glute 0:30 e/s – Twisted Cross 0:30 e/s – 3 Way Puppy Dog Pose —- ACTIVATION 20 Banded Pull-aparts 10 Pass throughs 10 Scap Pulls 5 Kipping Knee Raises — Barbell 10 Good Mornings 5 Deadlifts — Deadlift (4 Sets 4 Reps @70-75% 1RM ) […]
Pure Conditioning – Thu, Oct 6
CrossFit Inventive – Pure Conditioning Warm-up Banded Lat 0:30 e/s Banded Pec 0:30 e/s Banded Hamstring 1:00 e/s — ACTIVATION 30s Machine 5 Scap Pulls 30s Machine 1 Wallwalk 30s Machine 3 Pull-ups (Jumping/Kipping) Or Burpee To target Metcon (8 Rounds for calories) 8 Sets.. 4 Minutes On With 1 Minute Rest Between Sets of: […]
CrossFit – Wed, Oct 5
CrossFit Inventive – CrossFit Warm-up – Banded Shoulder – Wrist 0:30 – Spiderman 0:30 – Glute 0:30 e/s — ACTIVATION 20 Banded Good Mornings 20 Alt Shoulder Taps 30 Calf Pumps 1 Rope Climb/Scaled Option — BARBELL 10 Wrist Rotations 5 Hang Power Cleans — Hang Power Clean Build up & complete 5 Sets 5 […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Banded Shoulder Banded Ankle 0:30 Spiderman e/s 0:30 Glute e/s 0:30 Lower Back/Hipflexor e/s 0:30 Squat Hold — 4 Laps Halo Crab Walks — BARBELL 10 Wrist Rotations 10 Good Mornings 5 Front Squats 2 Power Cleans 2 Tall Cleans 2 Push Press 2 Push Jerks 2 Split Jerks […]
CrossFit – Tue, Oct 4
CrossFit Inventive – CrossFit Warm-up – Banded Shoulder Mobility – Standing Quad 0:30 e/s – Calf 0:30 – Glute 0:30 e/s — ACTIVATION – 20 Banded Pull-aparts – Pass Throughs – 10 Press e/s – 4 Barbell Strict Press 4s Iso Hold — Strict Press Keep tight throughout. No assistance through knees or hips. Lock […]
Pure Conditioning – Tue, Oct 4
CrossFit Inventive – Pure Conditioning Warm-up 1:00 Row 1:00 Plank Hold 0:30 Calf e/s 30 Calf Pumps Spiderman 0:30 e/s Puppy Dog 0:30 Wrist B/F 0:30 —– Metcon (8 Rounds for reps) EMOM 40:00 Min 1: Row Cals Min 2: Abmat Sit-ups Min 3: 10m Shuttle Runs Min 4: 10m Bear Crawls Min 5: Rest […]
CrossFit – Mon, Oct 3
CrossFit Inventive – CrossFit Warm-up – Couch 1:00 e/s – Lower Back/Hipflexor 0:30 e/s – Twisted Cross 0:30 e/s – Calf 0:30 e/s – 30 Calf Pumps —- 4 Laps Halo Crab Walks 20 Halo Glute Bridges 10 Wall Squats (Arms Locked Out) — 5-10 Empty Barbell Back Squats — Back Squat 4 Sets 4 […]