Tuesday
CrossFit Inventive – CrossFit Warm-up BANDED SHOULDERS Spiderman 0:30 e/s Lower Back/Hipflexor 0:30 e/s Front rack 0:30 Wrist 0:30 Cal 0:30 e/s —— ACTIVATION 10 Scap Pulls 5 Kipping Swings 10 Banded Press e/s 10 Alt Box Step-ups 4 Barbell Strict Press 5s Eccentric —– Weighted Pull-ups (3 Sets 6 Reps 2 minutes rest)) Reps […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Standing Quad 0:30 e/s Leg Swings F/L e/s Spiderman 0:30 e/s Twisted Cross 0:30 e/s Puppy Dog 0:30 e/s — Movement Prep 1:00 Machine 20 Banded Good Mornings 10 Dumbbell Bench (Mod weight) 20m Farmers Carry (Mod weight) —— Metcon (8 Rounds for reps) 8 Rounds: (40 Minutes) Minute […]
Monday
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e/s Glute 1:00 e/s Box Hamstring 1:00 Front Rack 0:30 Squat Hold 0:30 —- Specific Warm-up 1:00 machine 10 Barbell Good Mornings 10 Barbell Front Squats 5 Barbell Deadlifts 5s Eccentric Deadlift (4 Sets 5 Reps @75%) 5 sec Eccentric on each rep. Up another 5% on last […]
Saturday Partner WOD
CrossFit Inventive – CrossFit Warm-up – Banded Upper Mobility – Couch 1:00 E/S – Glute 1:00 E/S – Wrist 0:30 E/S – Squat Hold 1:00 — ACTIVATION 30 BANDED PULL-APARTS 30 GLUTE BRIDGES 10 SCAP PULLS — 1 ROUND EACH OF BEAR WITH EMPTY BAR — Metcon (Time) “Always Remember” “9-11” (Teams of 2) Buy-In: […]
Friday
CrossFit Inventive – CrossFit Warm-up Foam Roll: 5 Minutes of your choice — MOBILITY 1:00 Banded Lat Stretch 1:00 Banded Pec 1:00 Glute e/s Calf 0:30 e/s 30 Calf Pumps — ACTIVATION 10 Banded Pass Throughs 20 Pull-aparts 10 Press e/s 10 Strict Push-ups 10 Scap Pulls — Strict Press (4 Sets 5 Reps (5s […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 1:00 Machine 10 Leg swings F/L Standing Quad 0:30 e/s Calf 0:30 e/s 30 calf pumps Spiderman 0:30 e/s ——- 1 Round: 4 Laps Halo Crab Walks 30 Banded Pull-aparts 10 Single Leg KB-RDL’s e/s 10 Russian KBS 10 Frog Hops —- Metcon (Calories) (30 Minutes) 6 Sets 3 […]
Thursday
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e/s Spiderman 0:30 e/s Glute 0:30 e/s Lower Back 0:30 e/s Calf 0:30 e/s 30 Calf Pumps —— ACTIVATION 10 Air Squats 10 Alt Cossack Squats 30 Double-unders/50 Singles 3 Barbell back Squats (5s Eccentric) —- Back Squat (4 Sets 5 Reps (5 Sec Eccentric)) Build up to […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Standing Quad 0:30 e/s 10 Leg Swings F/L Cal 0:30 e/s 30 calf Pumps 20 Scorpions F/B Lower Back/Hipflexor 0:30 e/s —- Movement Prep 30s Ski 6 Alt DB Hang C&J 30s Bike 6 Alt Box Step-ups (Use Db of your Choice) — Metcon (AMRAP – Reps) On The […]
Wednesday
CrossFit Inventive – CrossFit Warm-up 1:00 Machine Banded Shoulders Banded Lower Wrist Hands Forward 0:30 —– ACTIVATION 20 Banded Pull-aparts 10 Scap Push-ups 10 Alt Shoulder Taps 30s HS-Hold ——- Handstand Walk (0:00- 10:00 Minutes ) Handstand Walk For Max Distance Over 10m Increments. SUBs – Partner assisted – AMRAP 10: Wallwalks. – Hs-Hold 0:30 […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Couch 1:00 e/s Squat Hold 1:00 Banded Ankle 0:30 Banded Shoulder Wrist 0:30 ——- ACTIVATION 20 Banded Good Mornings 4 Laps Halo Crab Walks 2 x 10m Laps e/w Bottoms up KB-Carry — BARVELL 10 Wrist Rotations 3 Clean Pulls 3 Power Cleans 3 Front Squats 3 Jerk Drives […]