Monday
CrossFit Inventive – CrossFit Warm-up GENERAL WARM-UP 2:00 Machine — MOBILITY Banded Shoulders Glute 1:00 e/s Squat Hold 1:00 Wrist 0:30 —- ACTIVATION 1 Round: 20 Halo Glute Bridges 20 Banded Pull-aparts 20 Hollow Rocks 20 Banded Press (10 e/s) — Push Press (5 Sets 3 Reps) Build up & complete 5 sets 3 reps […]
Saturday “Partner WOD”
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e/s Hammy On Upright Calf 0:30 e/s On Upright Pec On Upright 0:30 e/s 30 Calf Pumps —— P1: Row Mod Pace P2: 20 Glute Bridges 10 HRPU’s 30 Sec HS-Hold (Swap) —– BARBELL 5 Thrusters each 5 SDHP each —- Metcon (AMRAP – Rounds and Reps) AMRAP […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up Foam Roll 5 Minutes 2:00 MACHINE Couch 1:00 e/s Squat Hold 1:00 (Knees Out) Twisted Cross 0:30 e/s ——- ACTIVATION 2 Rounds: 10 Single Leg Glute Bridges E/S (Body weight) 10 Banded Press e/s 10 Push-ups 10 Strict Hanging Knee Raises —— Metcon (AMRAP – Rounds and Reps) “Uphill […]
Friday
CrossFit Inventive – CrossFit Warm-up Foam roller 5 minutes Puppy Dog Pose On Roller 1:00 T-Spine On Roller 1:00 (Hold uprights) ——- Spiderman 0:30 e/s (add rotation) Glute 1:00 e/s ——- 20 Banded Pull-aparts 10 Pass Throughs 1 Rope Climbs/3 laying to Standing —— BARBELL 3 Hang Snatch High Pulls 5 Hang Power Snatches ——- […]
Thursday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Couch 1:00 E/S Glute 0:30 e/s Calf 0:30 e/s 30 Calf Pumps ——— 6 x 10m Shuttle Runs 30 Banded Pull-aparts 10 Scap Pulls 5 Ring Rows 5 Kipping Knee Raises ——- Weighted Pull-ups (6 Sets 4 Reps) For Total LoadRest 90 Sec – 2 minutes. Weighted: – […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Minutes machine Spiderman 0:30 e/s Glute 0:30 e/s 3 way-Puppy Dog 0:30 each 20 Scorpions F/B Lower Back/Hipflexor ——– ACTIVATION 2 ROUNDS: 10 Banded Good Mornings 6 HRPU’S 6 SDB Hang Cleans 6 SDB Push Press e/s (SDB = Single Dumbbell) —— Warm-up to workout movements at workout […]
Wednesday
CrossFit Inventive – CrossFit Warm-up COUCH 1:00 FROG 2:00 BODY WEIGHT ANKLE MOBILITY 1:00 E/S FRONT RACK 0:30 TWISTED CROSS 0:30 E/S CALF 0:30 E/S 30 CALF PUMPS WRIST 0:30 E/S —— ACTIVATION 4 LAPS HALO CRAB WALKS 20 HALO GLUTE BRIDGES 10 SCAP PULLS 2 BURPEE PULL-UPS ——- BARBEL 5 FRONT SQUATS Front Squat […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Lower Back/Hipflexor 0:30 e/s Spiderman + Hamstring 0:30 e/s Squat Hold 1:00 Front Rack 0:30 Table Top 0:30 Wrist 0:30 e/s ——– ACTIVATION 4 LAPS HALO GLUTE BRIDGES 20 BANDED PULL-APARTS 10 BANDED PASS THROUGHS ——- BARBELL: 10 WRIST ROTATIONS 5 FRONT SQUATS 3 HANG SQUAT CLEANS 3 SQUAT […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Banded Upper Spiderman + Hamstring 0:30 Glute 0:30 e/s Calf 0:30 e/s 30 Calf Pumps —— ACTIVATION 20 Banded Pull-aparts 10 Scap Push-ups 10 HRPU’s 10 Abmat Sit-ups 40 Double-unders/60 Singles Bench Press (12-10-8-6) Build up and complete 12-10-8-6 as your working sets. Rest as needed between working sets. Build […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 500/400m Row 20 Scorpions F/B Lower Back/Hip Flexor 0:30 e/s Puppy Dog 0:30 Twisted Cross 0:30 e/s ———- ACTIVATION – 20 Banded Pull-aparts – 10 Single Leg KB-RDL’s e/s – 10 HRPU’s – Plank Hold 1:00 Metcon (No Measure) Every 5 Minutes x 6: 300/250m Row 10 Burpee Over […]