CrossFit – Tue, Oct 25
CrossFit Inventive – CrossFit () () Warm-up Foam Rolling 6 Minutes — T-Spine 1:00 On Roller Puppy Dog On Roller Frog 2:00 Couch 0:30 e/s — ACTIVATION 4 Laps Halo Crab Walks 10 Banded Pass Throughs 10 Banded OHS — BARBELL 3 Snatch High Pulls 3 Hang Power Snatches 3 Power Snatches — 1 Snatch […]
Pure Conditioning – Tue, Oct 25
CrossFit Inventive – Pure Conditioning Warm-up Couch 1:00 e/s Banded Lower Body 0:30 each 3 Way Puppy Dog 0:30 each — ACTIVATION 18/12 cal Row 20 Good Mornings 12/8 Cal Row 10 Banded Press e/s 8/6 Cal Row Warm-up to KB & DB Movements — Metcon (5 Rounds for time) Every 7 Minutes x 5 Set: […]
Pure Conditioning – Mon, Oct 24
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Machine Couch 1:00 e/s Lower Back/Hipflexor 0:30 e/s Puppy Dog 0:30 Samson + Tricep 0:30 e/s —- ACTIVATION 30s Plank Hold Rest 15s 30s Squat Hold Rest 15s 30s Hollow Hold Rest 15s 30s Side Plank e/s — Metcon (Time) For Time 50/45 Cal Row 50 Sit-ups 50 Wallball […]
CrossFit – Mon, Oct 24
CrossFit Inventive – CrossFit () () () Warm-up – 2:00 Machine – Couch 1:00 e/s – Spiderman 1:00 – Front rack 0:30 – Twisted Cross 0:30 e/s – Calf 0:30 e/s – 30 Calf Pumps —- ACTIVATION 4 Laps Halo Crab Walks 10 Wall Squats 30 Double-unders 50 Singles — Barbell 10 Wrist Rotations 5 […]
CrossFit – Sun, Oct 23
CrossFit Inventive – CrossFit Warm-up Double carpark Run – Banded Lower Body – 3 Way Puppy Dog Pose – Calf 0:30 e/s – 30 Calf Pumps — ACTIVATION 20 Banded Good Mornings 10 Air Squats 10 Alt Lunges 10 Kipping Swings 10 Barbell Good Mornings 3 Front Squats 3 Push Press 3 Thrusters — Daniel […]
CrossFit – Sat, Oct 22
CrossFit Inventive – CrossFit () Warm-up Couch 1:00 e/s Glute 0:30 e/s Twisted Cross 0:30 e/s Rear Delt 0:30 e/s Samson + Tricep 0:30 e/s —– ACTIVATION – 10 air squats – 30s HS Hold – 8 Alt Pistol Squats/Scaled Option – 10 Scap Pulls – 5 Kipping Swings – 3 Strict Pull-ups/5 Ring Rows […]
Pure Conditioning – Fri, Oct 21
CrossFit Inventive – Pure Conditioning () Warm-up 1:00 Machine (Steady Pace) 0:30 Lower Back/Hipflexor e/s 1:00 Machine (Moderate Pace) 0:30 Glute e/s 0:30 Machine (Faster) 0:30 Twisted Cross e/s — ACTIVATION 10 DB Single Leg RDL’s e/s 10 Single DB Strict press e/s 3 DB Devils Press 5 DB Push-ups 8 Alt Lunges — Metcon (AMRAP […]
CrossFit – Fri, Oct 21
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility Banded Lower Mobility Wrist 0:30 F/B —- ACTIVATION 20 Banded Pull-aparts 10 Banded Press e/s 20 Halo Glute Bridges 10 Halo Air Squats — BARBELL 3 Strict Press 3 Power Cleans 3 Front Squats 3 Push Jerks — Strict Press ( ) Keep tight throughout. No assistance […]
Pure Conditioning – Thu, Oct 20
CrossFit Inventive – Pure Conditioning Warm-up 1:00 On Each Machine (Row/Ski/Bike) 20 Scorpions F/B Lower Back/Hipflexor 0:30 e/s Twisted Cross 0:30 e/s Glute 0:30 e/s — MIDLINE 3 Rounds Continuous: 20s Hollow Hold 20s Superman Hold 20s Plank Hold 20s Rest — Metcon (No Measure) Every 3 Minutes x 10 Sets: 15/12 Cal Row 12/9 […]
CrossFit – Thu, Oct 20
CrossFit Inventive – CrossFit Warm-up Banded Pec 1:00 e/s Banded Lat 1:00 e/s Couch 1:00 e/s — 20 Banded Pull-aparts 10 Tempo Push ups 3s down/up fast 10 Scap Pulls 3 Strict Pull-ups/5 Ring Rows — Bench Press (4 x 6) Build up & complete 4 sets 6 reps @same weight. Rest as need between working […]
