Saturday “Partner WOD”
CrossFit Inventive – CrossFit Warm-up 10 x 10 Shuttle runs 1 lap Inchworm 1 Push-up 1 Lap Spiderman Lunge 2 Lap Bear Crawl 20 Scorpions F/B Lower Back/Hipflexor 0:30 e/s Twisted Cross 0:30 e/s 3 Way Puppy Dog ——– P1: 20 Banded Pull-aparts 10 Banded Press 5 Power Snatches P2: 5 Scap Pulls 5 Kipping […]
Friday
CrossFit Inventive – CrossFit Warm-up 2:00 Machine Standing Quad 0:30 e/s Frog 2:00 Glute 0:30 e/s Twisted Cross 0:30 e/s Front Rack 0:30 Wrist 0:30 ——- ACTIVATION 4 Laps Crab Walks 20 Banded Good Mornings 20 Air Squats —— Barbell: 10 Wrist Rotations 5 Front squats 3 Squat Cleans 3 Push Press 3 Clusters Cluster […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 1:00 Machine 5 Inchworm 1 Push-up 20 Scorpions F/B Lower Back/Hipflexor 0:30 e/s Twisted Cross 0:30 e/s Puppy Dog 0:30 e/s ——— Metcon (Distance) EMOM 40: ODD Max Meter Erg Even: Rest * Score is Total meters performed over the 20 working minutes.Choose any machine. One yu may need […]
Thursday
CrossFit Inventive – CrossFit Warm-up Foam Roller 6 minutes (target sore tight spots) MOBILITY Banded Lower Body Twisted Cross 0:30 e/s Puppy Dog 0:30 —– ACTIVATION – 20 Banded Good Mornings – 10 Hand Release Push-ups – 20 Overhead Plate Sit-ups 5kg – 20 Overhead Alt Plate Lunges 5kg Deadlift (Deadstop Deadlifts) – 5 Sets […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up General Warm-up 3 Rounds: 12/8 Cal Row Plank Hold 0:30 —— 20 Scorpions F/B Lower Back/Hipflexor 0:30 e/s Spiderman 0:30 e/s Elevated Puppy Dog on Box 1:00 —— ACTIVATION Moderate weight: 10 Alt Box Step-ups 10 Single Dumbbell Clean & Jerks 10 Single Dumbbell Box Step-ups 30 Sec Hanging […]
Wednesday
CrossFit Inventive – CrossFit Warm-up MOBILITY Banded Shoulder Banded Lower ——- ACTIVATION 1:00 BIKE 30 SEC L-RING HOLD 10 AIR SQUATS 10 SCAP PULLS 5 PUSH-UPS Ring Dips (5 Sets 5 Reps) SUBS – Use Bands – Use Stationary dip bars/Add Bands – Close Grip Push-ups – Close Grip Push-ups from knees Metcon (AMRAP – […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up T-spine 1:00 on Roller Puppy Dog 1:00 On Roller Table Top 0:30 Frog 2:00 Banded Ankle Mobility ——- BANDED Pull-aparts x 20 Pass Throughs x 10 OHS x 10 —— BARBELL 3 MUSCLE SNATCH 3 OVERHEAD SQUATS 3 SNATCH BALANCE 3 POWER SNATCH 3 SQUAT SNATCH —— Snatch High […]
Tuesday
CrossFit Inventive – CrossFit Warm-up 2:00 Machine 10 x 10m Shuttle Runs 1 Lap Inchworm 1 Push-up 1 Lap Spiderman Lunge 1 Lap Walking Lunges Calf on upright 0:30 e/s 30 Calf Pumps —— ACTIVATION TABATA 20/10 Skipping Static Wall Squat Hold —– Metcon (Time) “Reset Button” 5 Rounds For Time: 500/400m Run 30 Double-unders […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Lower Back/Hipflexor 0:30 e/s Glute 0:30 e/s Twisted Cross 0:30 e/s Puppy Dog 0:30 ———- EMOM 10: ODD: 40 Sec Machine EVEN: 15s L-Ring Hold + 15s Hollow Hold P1: Start Machine P2: Start Ring Hold/Hollow Hold ______ Metcon (Time) Partner WOD 5km Ski Erg Every 90 seconds Until […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Machine 1 Lap Car Park Run 10 Leg Swing F/L Calf 0:30 e/s 30 Calf Pumps Spiderman Into Hamstring 0:30 e/s ——— 20 Halo Glute Bridges 20 Banded Good Mornings Plank Hold 1:00 ——— Metcon (Time) 6 Rounds For Time: 35/30 Calorie Bike Erg 400/300m Run Rest 1 […]