Friday
CrossFit Inventive – Pure Conditioning Warm-up 6 Minutes Rolling: Lower Back Glutes ITB’s —– 2 Minute Bike 10 Mod Pace Shuttle Runs 10 Leg Swings F/L 5 Inchworm 1 Push-up 20 Halo Glute Bridges 30 Calf Pumps Metcon (No Measure) EMOM 28: (7 Sets) Min 1 – 10 x 10m Shuttle Runs Min 2 – […]
Friday
CrossFit Inventive – CrossFit Warm-up 2 Mins Rolling Lower Back Puppy Dog Pose On Roller 1:00 Twisted Cross 0:30 e/s Lower Back (Pull Leg Across Body) 0:30 e/s Glute 0:30 e/s ——- RED BAND – 10 Pass Throughs – 10 Pull aparts – 10 OHS – 10 Press e/s —— BARBELL: 5 Hang Power Snatch […]
Thursday
CrossFit Inventive – CrossFit Warm-up MOBILITY — BANDED UPPER BODY BANDED LOWER BODY — ACTIVATION 20 SCORPIONS F/B 20 BANDED GOOD MORNINGS 10 SCAP PULLS 5 KIPPING SWINGS 20 Red Banded Lat Pull-Downs —- BARBELL: 10 Deadlifts Deadlift (5 Sets 2 Reps For Total Load) Athletes can build or use the same weight across the […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Machine 20 Scorpions F/B Lower Back/Hipflexor 0:30 e/s Spiderman 0:30 e/s Calf 0:30 e/s 30 calf Pumps ——– 1 Round: 10 Single DB-RDL’s e/s (Mod weight) 10 Single DB-Floor Press e/s (Dumbbell Mod weight) 10 Single DB- Power Cleans Metcon (Time) For Time: 800m Run 55 Dumbbell Deadlifts […]
Wednesday
CrossFit Inventive – CrossFit Warm-up 5:00 Foam Roller 2:00 Machine Couch 1:00 e/s Squat Hold 1:00 Front Rack 0:30 Wrist 0:30 Calf 0:20 e/s 30 Calf Pumps —- TABATA 20/10 X 12: (3 Sets of each/6 MINUTES) Skipping of your choice Wall Squat Hold Hanging Knee Raise Hold Plank Hold —- EMPTY BABELL: 10 WRIST […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Banded Ankle Mobility Banded Lower Body — Squat Hold 1:00 Front Rack 0:30 Wrist 0:30 — 20 Halo Glute Bridges — BARBELL: 10 Wrist Rotations 3 Clean Pull 3 Hang Clean Pull 3 Power Cleans 3 Front Squats 3 Squat Cleans 3 Push Jerks ——- 1 Clean Pull + […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility Lower Back/Hipflexor 0:30 e/s Spiderman 0:30 e/s Wrist 0:30 F/B —– 20 Banded Pull-aparts 10 Banded Press 30s HS-Hold 30s Hanging Knee Raise Hold —- Barbell: 10 Wrist Rotations 5 Strict Press —- Strict Press (5 SETS 2 REPS) Keep tight throughout. No assistance through knees or […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Bike 100m Run 10 Leg Swing F/L Calf 0:30 On Upright Pec 0:30 On Upright Spiderman 0:30 e/s ——- ACTICATION 20 Calf Pumps 10 Box Step-ups 10 Alt Reverse Lunges 10 Banded Press e/s —- Metcon (AMRAP – Rounds and Reps) AMRAP 30: 50 AbMat Sit-ups 100m Run […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Min Machine Standing Quad 0:30 e/s Lower Back/Hipflexor 0:30 e/s 20 Banded Good Mornings 20 Banded Bent Over Rows Metcon (No Measure) ACCESSORRIES 3 SETS: A. Barbell Bent Over Rows x 10 Reps B. Barbell Good Mornings x 10 Reps C. Neutral Grip Dumbbell Curls x 10 Reps […]
Monday
CrossFit Inventive – CrossFit Warm-up Foam Roll Lats 1:00 E/s Puppy Dog Pose on Roller 1:00 Samson + Tricep 0:30 e/s —— ACTIVATION 20 Scorpions F/B 20 Calf Pumps 20 Banded Pull-aparts 10 Scap Pulls 3 Strict Pull-ups/5 Ring Rows —– Strict Pull-ups Every 2:30 x 4 Sets: 1 Unbroken Set – Atheletes can hang […]