Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 1:00 each Machine Banded Lower Body Puppy Dog 0:30 Twisted Cross 0:30 e/s —– Metcon (Distance) EMOM 40: 1 Min Max Distance Machine 1 Minute Max Distance Different Machine * Choose the two machine you want to work on. Work from One machine into the next. No structured rest […]
Sunday WOD
CrossFit Inventive – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here
Partner WOD
CrossFit Inventive – CrossFit Warm-up – Couch 1:00 e/s – Glute 1:00 e/s – Lower Back/Hipflexor 0:30 e/s – Twisted Cross 0:30 e/s – Front Rack – Wrist 0:30 —— ACTIVATION 2 Laps Crab Walks 2 Laps Monsters Walks 20 Glute Bridges Barbell: 10 Good Mornings 10 Wrist Rotations 5 Power Cleans — Build To […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Foam Roll 5 Minutes – 1:00 Puppy Dog on Roll – 0:30 e/s Twisted Cross – Lower Back/Hipflexor 0:30 e/s – Glute 1:00 e/s —– ACTIVATION 1:00 SKI 20 BANDED PULL-APARTS 10 SINGLE LEG DB-RDL’E E/S 10 ALT HANG CLEAN & JERKS 5 HRPU’S/RING ROW’S — MOVEMENT PREP: 1 […]
Friday
CrossFit Inventive – CrossFit Warm-up – Foam Roll Lats 1:00 e/s This is to loosen up over head. – 1:00 Puppy Dog On Roller – 1:00 Glute e/s – Lower Back/Hipflexor 0:30 e/s – 0:30 Wrist (add 5 rotations e/w) —– ACTIVATION 10 Barbell Wrist Rotaions 3 Strict Press 3 Push Press 3 Push Jerks […]
Thursday
CrossFit Inventive – CrossFit Warm-up – 1:00 Couch e/s – 1:00 Spiderman e/s – Calf 0:30 e/s – 30 Calf Pumps – 3 Way Puppy Dog Pose —- ACTIVATION 100m Run 30 Double-unders/50 Singles 10 PVC Pass Throughs 10 PVC Pass Arounds 10 Hollow Rocks — BARBELL 3 Hang Snatch High Pulls 3 Back Rack […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Carpark Run 1:00 Machine 5 Inchworm 1 Push-up 30s Squat Hold 20 Scorpions F/B 30s Lower Back Stretch e/s 30 Slow Calf Pumps — Metcon (No Measure) Specific Warm-up: 2 Sets: 10 Leg Lifts Over a Kettlebell 10 Box Step-ups 10 Banded Good Mornings Metcon (AMRAP – Reps) 4 […]
Wednesday
CrossFit Inventive – CrossFit Warm-up BANDED SHOULDER MOBILITY BANDED LOWER MOBILITY WRIST 0:30 F/B — – 15 Banded Pull-aparts – 10 Banded Pass Throughs – 10 Banded OHS – 0:30 Wall Walk Hold (Aim for nose & Toes) — Metcon (No Measure) Skills Work Choose an option to suite your ability. In 10 Minutes: – […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up MOBILITY – 1:00 Lat e/s – 1:00 Glute e/s – 0:30 Twisted Cross e/s – 1:00 Squat Hold — ACTIVATION – 30 Banded Pull-aparts – 10 Banded Pass Throughs – 20 Glute Bridges — BARBELL 10 Good Mornings 5 Back Squats 3 Snatch Grip Push Press (Back Rack) 3 […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2:00 machine 20 Scorpions F/B Lower back/Hipflexor e/s Glute 0:30 e/s Twisted Cross 0:30 e/s 3 Way Puppy Dog —– ACTIVATION 20 BANDED PULL-APARTS 30 CALF PUMPS 6 ALT DEVILS PRESS (MOD) — Metcon (5 Rounds for reps) (36 Minutes) 5 Rounds x AMRAP 4: 30/21 Calorie bike Erg […]