Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Couch 1:00 e/s Frog 1:00 Banded Ankle Mobility Front Rack 0:30 Wrist 0:30 ——- 2 Rounds: 3 Barbell Strict Press 6 Barbell Front Squats 9 Barbell Good Mornings 12 Halo Good Mornings ——- BARBELL 3 Clean Pulls 3 Tall Cleans 3 Squats Cleans 3 Split Jerks —— Tall Clean […]
Wednesday
CrossFit Inventive – CrossFit Warm-up BANDED SHOULDER COUCH 1:00 E/S LOWER BACK 0:30 E/S WRIST 0:30 —- 40s Squat Hold 20s Air Squats 10 Empty Bar Strict Press 20s Hollow Active Hang Hold 40s Plank Hold —– Weighted Pull-ups (In 10-12 Minutes) 5 Sets 5 Reps Rest 1:30-2:00 Between Sets. Use a weight belt or […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up BANDED LOWER BODY FRONT RACK 0:30 TWISTED CROSS 0:30 E/S PUPPY DOG 0:30 —— ACTIVATION 20s MACHINE 2 FARMERS CARRIES 20s SHUTTLE RUNS 2 FRONT RACK CARRIES Metcon (AMRAP – Reps) EMOM 40: ( 8 SETS ) Min 1- Max Cal Machine Min 2- Max 10m Kettlebell Farmers Carry […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Power Clean (15:00 Minutes) USING THIS TIME TO BUILD UP TO THE HEAVIEST POWER CLEAN YOU WILL USE IN TODAYS WORKOUT. FOCUS ON FORM AS IF IT WAS A 1RM TEST. IN THS TIME FRAME WE WILL ADD IN A SKILL: 2-5 DEFICIT HSPU’S. THE DEFICT WILL BE OF YOUR […]
Monday
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e/s Squat Hold 1:00 Samson + Tricep 0:30 e/s Calf 0:30 e/s —- ACTIVATION 20 Sec Active Hollow Hang (Lats engaged) 5 Kipping Knee Raises 10 Wall Facing Squats —– Barbell: 5 Reps with 6 sec eccentric. (Empty Bar) —- Back Squat (5 Sets 5 Reps @60% 1RM) […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning WARM-UP Couch 1:00 e/s Spiderman 0:30 e/s Glute 0:30 e/s Calf 0:30 e/s 30 Calf Pumps ——- 3 Rounds: 30 Sec Machine 6 Alt Box Step-ups 30 Sec Plank Hold —— Metcon (AMRAP – Reps) AMRAP 30: Max Rep Alternating Box Step-ups [24/20 inch] *Every 5 Minutes Complete: 1,500/1300m Bike […]
Saturday “Partner WOD”
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e/s Glute 1:00 e/s Front Rack 0:30 Twisted Cross 0:30 e/s —— 20 Scorpions F/B 5 Inchworm 1 Push-up 10 Banded Press e/s 10 Air Squats —– Warm-up to movements —- Metcon (Time) For Time: 100 Burpee Box Jump Overs 24/20 inch 100 Front Squats 32/25kg 100 Dumbbell […]
Friday
CrossFit Inventive – CrossFit Warm-up Foam Roll 6 Minutes: Lats Lower Back Calves Quads —– Puppy Dog Pose On Roller 1:00 Twisted Cross 0:30 e/s Spiderman 0:30 e/s Glute 0:30 e/s Calf 0:30 e/s 30 Calf Pumps —- ACTIVATION 10 X 10M SHUTTLE RUNS 20 BANDED GOOD MORNINGS 10 PAUSING PUSH-UPS (2 SEC AT LOCKOUT) […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Banded Lat 1:00 e/s Banded Hamstring 1:00 e/s Banded Lower Back 1:00 e/s —- MIDLINE 2 Rounds: 10 Alternating Plank To Push-up 20 Ankle Taps 30 Elbow Knee Cycles Metcon (Time) Partner Ski Erg Every 5:00 Minutes x 7 Sets (35 Minutes) 50/40 Calorie Ski Erg *Hard Efforts. M/M= […]
Thursday
CrossFit Inventive – CrossFit Warm-up Foam Roll (6 Minutes of your choice) — – Banded Pec 1:00 e/s – Banded Lat 1:00 e/s – Standing Quad 0:30 e/s – Calf (On Upright 0:30 e/s) — ACTIVATION – 10 Scap Pulls – 10 Strict Push-ups – 20 Banded Pull-aparts – 30 Calf Pumps – 30 Double-unders/40 […]