Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Banded Shoulder Mobility Spiderman 0:30 e/s Glute 0:30 e/s ——- Activation 20 Banded Pull-aparts 1 Lap Bear Crwal 5 Overhead Plate Sit-ups 10 Scap Pulls Metcon (AMRAP – Reps) EMOM 32: Min 1 – 12/8 Cal Ski Erg Min 2 – 20m Bear Crawl Min 3 – 15 Overhead […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Couch 1:00 E/S Frog 2:00 Front Rack 0:30 Twisted Cross 0:30 e/s ——- 2 Rounds: 30 sec plank 15 rest 30 Sec Squat Hold 15 rest Hollow Hold 15 rest Metcon (Time) 10 Rounds For Time: 20/15 Cal Bike Erg 10 Double Dumbell Thrusters @15/10kg * Rest 1:00 Between […]
Thursday
CrossFit Inventive – CrossFit Warm-up Banded Lower Body Calf 0:30 e/s 30 Calf Pumps —— 20 Banded Good Mornings 10 Barbell Deadlifts —– Deadlift (No Touch Deadlift) 5 Sets 2 Reps Athletes can build or stay at the same weight. – Once the bar is lifted to the hips, the first rep begins. Lower the […]
Wednesday
CrossFit Inventive – CrossFit Warm-up 3 Piece Strength Workout. If you finish one part early, you may move onto the next piece. Make sure to record results as you go. BANDED SHOULDER MOBILTY 0:30 ON EACH STRETCH —— 20 BANDED GOOD MORNINGS 20 BANDED PULL-APARTS 10 SCAP PULLS 30 SEC HS-HOLD/WALL-WALK HOLD —— * Warm-up […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Banded Shoulder Mobility —– Banded Ankle Mobility 1:00 e/s Couch 1:00 e/s Frog 2:00 —– 20 Banded Pull aparts 10 Pass Throughs 10 OHS — Barbell 3 Snatch Pulls 3 Power Snatch 3 OHS 3 Squat Snatch —– 1 Snatch Pull 1 Squat Snatch ( 10-12 Mins To Complete […]
Tuesday
CrossFit Inventive – CrossFit Warm-up MOBILITY Banded Shoulder Glute 1:00 e/s Calf 0:30 e/s 30 Calf Pumps —— ACTIVATION 20 BANDED PULL-APARTS 10 SCAP PULLS 5 KIPPING SWINGS 20 HOLLOW ROCKS/V-SITS 35 DOUBLE-UNDERS/60 SINGLES —— “Harbormaster” (Time) 5 Rounds For Time: 20 Pull-ups 30 Abmat Sit-ups 400/300m Row 50 Double-unders Rest 2 Minutes Between Rounds.*35 […]
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 Crosss 0:30 e/s Puppy Dog 0:30 —— ACTIVATION 20 Banded Good Mornings 20 Banded Halo Glute Bridges 10 Banded Pass Throughs 10 Banded Press e/s —- Warm-up to weighted movements — Metcon (5 Rounds for reps) 0:00-5:00 21-15-9: […]
Monday
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e/s Glute 1:00 e/s Lower Back/Hipflexor 1:00 E/S Front Rack 0:30 Wrist 0:30 ——- 2 Laps Crab Walks 20 Glute Bridges —– 10 Barbell Wrist Rotations 5 Front Squats —– Front Squat (5 sets 2 Reps) Build up and complete 5 sets of 2 reps at the same […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2 MInutes Machine Standing Quad 0:30 e/s Calf 0:30 e/s Spiderman 0:30 e/s 30 Calf Pumps ——- 1:00 Plank Hold 1:00 Superman Hold 0:30 Hollow Rock Hold 0:30 Side Plank e/s —— Metcon (Time) 8 Sets Every 4 Minutes 15/12 Cal Row or Ski 5 Burpee Box Get Overs […]
Partner WOD
CrossFit Inventive – CrossFit Warm-up Ski erg 30 Sec On/30 Sec Off for 5 Minutes@Mod pace 20 Scorpions F/B Lower Back/Hipflexor 0:30 e/s Twisted Cross 0:30 e/s Glute 0:30 e/s ——- 20 Banded Pull-aparts 20 Banded Good Earnings 10 Kipping Knee Raises —– 5 Barbell SDSHP Each —– Build up to each Movement —– Metcon […]