Monday
CrossFit Inventive – CrossFit Warm-up – 1:00 Machine – 1:00 Couch e/s – 1:00 Squat Hold (Knees out) – Front Rack 0:30 – Wrist 0:30 — ACTIVATION 30 Calf Pumps 20 Halo Glute Bridges 15 Halo Air Squats 10 Scap Pulls — BARBELL 10 Wrist Rotations 5 Slow Good mornings 5 Back Squats 5 Front […]
Saturday “Partner WOD”
CrossFit Inventive – CrossFit Warm-up – Couch 1:00 e/s – Squat Hold 1:00 – Front Rack 0:30 – Puppy Dog 0:30 — ACTVATION Work through with Partner in any order: 20 Halo Glute Bridges 20 Banded Good Mornings 15 Banded Press e/s 10 Box Step-overs — Warm-up to Movements — Metcon (Time) (Cap 40:00) Teams […]
Friday
CrossFit Inventive – CrossFit Warm-up – 0:30 Banded Tricep – 0:30 e/s Banded Lat – 0:30 e/s Banded Pec – 0:30 e/s Banded Lower —– ACTIVATION 20 Scorpions (F) 30 Banded Face Pulls 20 Banded Tricep Ext 0:30 L-Ring Hold 1/Rope Climb/3 Laying To Standing Rope Climbs — Ring Dips (5 x 5 )(rest as […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up MOD PACE EMOM: 45s Machine 45s Plank Hold 45s Machine 30s Hollow Hold —– 1:00 Puppy Dog Pose on Roller 0:30 e/s Twisted Cross 1:00 Squat Hold — 0:30/0:20 L-Ring Hold/Dip Bar Hold — Metcon (No Measure) EMOM 40: (8 SETS) MINS 1-2: 45s Ski + 45s Alt DB […]
Thursday
CrossFit Inventive – CrossFit Warm-up 1:00 Machine 1:00 Plank Hold — – 1:00 PUPPY DOG – 0:30 Twisted Cross 0:30 e/s – 0:30 Lower Back e/s – 0:30 Spiderman e/s — ACTIVATION 3 ROUNDS: 5 Inchworms 1 Push-up 5 Scap Pulls 5 Kipping Swings — Warm-up to all movement weights — Metcon (Time) “TEAMS OF […]
Wednesday
CrossFit Inventive – CrossFit Warm-up – 1:00 Banded Pec e/s – 1:00 Banded Lat e/s – 0:30 Glute e/s – 0:30 Lower Back/Hipflexor e/s —— ACTIVATION 5 Hand Release Push-ups 10 Scap Pulls 5 Strict Knee Raises 1:00 Plank Hold —- Start Todays Bench with 10 Reps of empty Barbell Bench — Bench Press (15 […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up – Couch 1:00 e/s – Frog 2:00 – Ankle Mobility – Banded Shoulder – Wrist 0:30 — ACTIVATION 4 Laps Crab Walks 4 Laps e/s Bottoms up KB Carry — BARBELL 10 Wrist Rotations 5 Good Mornings 5 Back Squats 5 Front Squats 3 Tall Cleans 3 Hang Power […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 10 x 10m Shuttle Runs 4 Laps Side Skips 2 Laps High Knees 2 Laps Butt Kicks 10 Leg Swings F/L — Standing Quad 0:30 e/s Calf 0:30 e/s Spiderman 0:30 e/s 30 Calf Pumps — ACTIVATION/Movement Prep 20 Banded Good Mornings 10 Box Step-up 5 Wallball 5 Box […]
Tuesday
CrossFit Inventive – CrossFit Warm-up – Couch 1:00 e/s – Glute 0:30 e/s – Lower Back/Hipflexor 0:30 e/s – Front Rack – Wrist 0:30 – Calf 0:30 – 30 Calf Pumps — ACTIVATION – 20 Halo Glute Bridges – 10 HRPU’s – 35 Double-unders/50 Singles — Barbell/Dumbbell HPC Tech. — Metcon (Weight) Strength: (10 Minutes) […]
De-Load Week
CrossFit Inventive – CrossFit Warm-up – Banded Shoulders – Glute 1:00 e/s – Spiderman 1:00 e/s – Wrist 0:30 —- ACTIVATION – 10 Banded Pass Throughs – 20 Banded Pull-aparts – 10 Banded Press e/s – 5 Barbell Strict Press 5s Eccentric — Strict Press (4 Sets 4 Reps (5s Eccentric)) Keep tight throughout. No […]