Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Foam roll Lats 1:00 e/s Puppy Dog on roller 1:00 Twisted Cross 0:30 e/s Lower Back/Hipflexor 0:30 e/s Spiderman 0:30 e/s ——– 3 Rounds: Prone PVC Lifts x 10 20 Sec Table Top 15 Banded Pull-aparts —– BARBELL: 3 Snatch High Pulls 3 Muscle Snatch 3 Power Snatch 3 […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e/s Banded Ankle Mobility 1:00 e/s Banded Lat 1:00 e/s Squat Hold 1:00 —- ACTIVATION 4 Laps Halo Crab Walks 10 Scap Pulls 5 Strict Pull ups 10 Air Squats — Before starting today’s back Squat Perform 3 Empty Barbell Back Squats with 5 sec Eccentric — Weighted […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2:00 machine Couch 1:00 e/s Spiderman 1:00 e/s Glute 1:00 e/s Calf 0:30 e/s 30 Calf Pumps —— Metcon (Time) 5 Rounds For Time: 1,000m Bike Erg 400m Run 400/300m Row 200m Run 200m Row *If you can’t a bike first, finish on the bike.
Monday
CrossFit Inventive – CrossFit Warm-up MOBILITY Banded Shoulders Glute 0:30 e/s Spiderman 0:30 e/s (rotations) Squats Hold 1:00 ——- ACTIVATION 10 Banded Pull-aparts 10 Banded Press e/s 20 Halo Glute Bridges 30 sec L-Ring Hold —— Bartbell: 10 Wrist Rotations 5 Split Jerk Strict Press 3 Power Cleans 3 Push Jerks —– Strict Split Jerk […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 1:00 Machine Carpark Run Calf 0:30 e/s Standing Quad 0:30 e/s 20 Scorpions F/B —— 20 Banded Good Mornings 20 Banded Pull-aparts 10 Scap Pulls (Rings/Bars) 5 Kipping Knee Raises (Rings/Bars) —- Warm-up to movements Metcon (No Measure) EMOM 35: (5 Rounds) Min 1 – 15/12 Cal Ski Min […]
Saturday “Partner WOD”
CrossFit Inventive – CrossFit Warm-up GENERAL WARM-UP P1: TABATA ROW (5X20/10SEC) P2: (SWAP 30SEC CHANGE OVER) TABATA PLANK HOLD (5X20/10SEC) —– MOBILITY SPIDERMAN 0:30 E/S LOWER BACK/HIPFLEXOR 0:30 E/S FRONT RACK 0:30 PUPPY DOG 0:30 WRIST 0:30 —– BARBELL (BOTH PARTNERS) 5 REPS OF EACH MOVEMENT 10 SCAP PULLS 5 KIPPING SWINGS 3 STRICT PULL-UPS/5 […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 20 Scorpions F/B Lower Back/Hipflexor 0:30 e/s Glute 0:30 e/s Twisted Cross 0:30 e/s Puppy Dog 0:30 e/s ——- 20 Banded Good Mornings 20 Banded Pull-aparts 10 Hand Release Push-ups 30 Sec Plank Hold 30 Sec Hollow Hold 30 Sec Side Plank e/s 1:00 Row —— Metcon (Time) Every […]
Friday
CrossFit Inventive – CrossFit Warm-up 1:00 Banded Late e/s 1:00 Banded Pec e/s 1:00 Glute e/s Calf 0:30 e/s 30 Calf Pumps —— ACTIVATION 2 Rounds: 10 Barbell Good Mornings 10 Alt DB – HangSnatch (5 e/s) 20 Double-unders/40 Singles —- Snatch (5 Sets 3 Reps @60-65%) Squat Snatches are Drop reset singles. Scale to Power […]
Thursday
CrossFit Inventive – CrossFit Warm-up 5 Minutes Foam Rolling — Banded Shoulder Mobility Spiderman Lunge Hold 0:30 e/d Glute 0:30 e/s Wrist Fingers Forward —- ACTIVATION 1 lap Bear Crawl 10 Hand Release Push-ups 1 WallWalk 1 Rope Climb/3 laying To Standing —- Bench Press (5 Sets 3 Reps) Build up and Complete 5 Sets […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 200m Run Spiderman 0:30 e/s Glute 0:30 e/s Twisted Cross 0:30 e/s Calf 0:30 e/s 30 calfPumps — ACTIVATION 2 Rounds: 5 Inchworm 1 Push-up 15 Glute Bridges 10 Reverse Lunges 30 Sec Plank Hold Metcon (AMRAP – Rounds and Reps) AMRAP 30: 100 Abmat Sit-ups 100 Push-ups 100 […]