Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 3 Rounds: 30s Machine 10 Scorpions 5 DB-Strict Press e/s 3 Inchworm 1 Push-up —– Warm-up to DB Snatch weight 5-10 reps. Metcon (Calories) (33:00 Minutes) 3 Rounds: AMRAP 1: 5 Alt Dumbbell Snatches + Max Cal Bike Erg Rest 1 Minute AMRAP 2: 10 Alt Dumbbell Snatches + […]
Tuesday
CrossFit Inventive – CrossFit Warm-up 2:00 Machine Box Hamstring 1:00 Puppy Dog (Hands on Box) 1:00 Lower Back/Hipflexor 0:30 e/s ——- ACTIVATION 10 Barbell Good Mornings 10 V-sits 30 sec Superman Hold 10 Hollow Rocks —— 5 Deadlifts 5s Eccentric — Deadlift (4 Sets 5 Reps @70%) Load going up 5% on last Thursdays Effort. […]
Monday
CrossFit Inventive – CrossFit Warm-up Couch 1:00 E/S Frog 0:90 Squat Hold 0:30 T-Spine on Roller 1:00 Twisted Cross 0:30 e/s —– RED BANDED: Pull-aparts x 20 Pass Throughs x 10 Press x 10 e/s —– Barbell: 3 Snatch High Pulls 3 High Hang Pulls 3 OHS —- 1 Round of First Complex —- 2 […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 1:00 Machine 20 Scorpions F/B Lower Back/Hipflexor 0:30 e/s Calf 0:30 e/s 30 Calf Pumps —- Movement Prep 30 Alt Shoulder Taps 20 Single Skips 10 KB-Deadlifts 30s Machine 10 KBS 20 Skips 30s Plank Hold —- Metcon (Time) For Time: 500 Single Skips 250/200 Calorie Bike erg 100 […]
Saturday “Partner WOD”
CrossFit Inventive – CrossFit Warm-up 20 Scorpions F/B Lower Back 0:30 e/s Spiderman 0:30 e/s Glute 0:30 e/s —- P1: Bike (mod pace) P2: (Mod Weight) 10 KB Deadlifts 10 Walking Lunges 10 Alt Box Step-ups 10 KBS (Swap) — Metcon (AMRAP – Rounds and Reps) AMRAP 35: 100 Walking Lunges 100 Kettlebell Swings 24/16kg […]
Friday
CrossFit Inventive – CrossFit Warm-up – Foam Roll 5 minutes — – PUPPY DOG ON ROLLER 1:00 – T-SPINE ON ROLLER 1:00 – TWISTED CROSS 0:30 E/S – WRIST 0:30 – SQUAT HOLD 1:00 —– ACTIVATION 10 HRPU 10 HOLLOW ROCKS 5 KIPPING KNEE RAISES 3 STRICT PRESS 5 SEC ECCENTRIC —- Strict Press (5 […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up MOBILITY Banded Lower Puppy Dog 0:30 Twisted Cross 0:30 e/s —- ACTIVATION 1:00 MACHINE OF YOUR CHOICE 20 BANDED GLUTE BRIDGES 20 BANDED GOOD MORNINGS 20 BANDED PULL-APARTS 10 BANDED PRESS E/S — Metcon (Time) 4 Rounds For Time: 15/12 Cal Bike Erg 12 DB Burpee Deadlifts @2 x […]
Thursday
CrossFit Inventive – CrossFit Warm-up BANDED SHOULDER BANDED LOWER CALF 0:30 E/S 30 CALF PUMPS —- ACTIVATION 20 BANDED PULL-APARTS 10 BARBELL GOOD MORNINGS 30 DOUBLE-UNDERS/50 SINGLES 10 SCAP PULLS —- 5 REP EMPTY BAR DEADLIFT (5 SEC ECCENTRIC) — Deadlift (5 Sets 5 Reps (5 Sec Eccentric) ) 5 Sets 5 Reps 5 sec […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up MOBILITY Couch 1:00 e/s Spiderman 0:30 e/s Calf 0:30 e/s 30 Calf Pumps 20 Banded Good Mornings —– MOVEMENT PREP Increase Intensity 200m Row 200m Run 100m Row 100m Run 50m Row 50m Run Metcon (Time) FOR TIME: 1,500/1,200m Row 1,200m Run Rest 3:00 Minutes 1,000/800m Row 800m Run […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Banded Shoulders Couch 1:00 e/s Glute 1:00 e/s Lower Back 0:30 e/s Wrist 0:30 ——- ACTIVATION 10 Scap Push-ups 10 Scap Pull-ups 30 Sec HS-Hold —— 10 PVC Pass Throughs 10 PVC Pass arounds 10 PVC OHS —- BARBELL 3 Snatch High Pulls 3 Power Snatch 3 OHS 3 Squat […]