Thursday
CrossFit Inventive – CrossFit Warm-up Couch Stretch 60 sec E/S Glute Stretch 30 sec E/S Spiderman Lunge Hold into Kneeling Hamstring 30 sec E/S Front Rack 30 sec Puppy Dog Pose 30 sec Wrist Forearm 30 sec E/S —————— Activation Upper Body: 50 Red Banded Pull-aparts 10 Pass Throughs 10 Press 30 E/S Lower Body: […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up (No Measure) 60 Sec Machine Rest 15 60 Sec Plank Hold Rest 15 60 Sec Inchworm 1 push-up Rest 15 60 Sec Static Squat Hold Rest 15 60 Sec Ankle Taps Rest 15 60 Sec Machine Rest 15 60 Sec Scap Push-ups Metcon (Time) For Time: 4,000m Row On […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Green Banded Shoulder Mobility 60 sec Lower back/hipflexor 30 sec Forward Fold 30 sec Glute stretch 30 sec wrist stretch 30 sec Calf stretch 30 Calf Pumps ——————- Activation 2 rounds through: 20 Sec Alternating Shoulder taps 20 rest 20 Sec Double unders (practice) 20 rest 20 Sec Handstand Hold […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up 60 sec Hamstring Stretch on Upright 30 Sec Lower back/hipflexor 30 Sec Spiderman Lunge hold 30 Sec wrist Front & Back 30 Sec Front Rack 30 Sec Table top ———————- Barbell: 10 Wrist roations 10 Good morning 5 Front Squats ——– 3 Hang Power Cleans 3 Hang Power cleans […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Gluter stretch 60 sec each side Spiderman Lunge Hold 30 sec each side Lower back/hipflexor 30 sec each side Twisted Cross 30 sec each side Puppy dog pose 30 seconds ——————– Activation: Single Dumbbell: 2 Sets: 5 Goblet squats 5 Single leg SLDL each side 5 Push Press each side […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 20 Scorpions Front/Back Twisted Cross 30 sec each side Puppy dog pose 30 sec Spiderman lunge hold 30 sec each side 30 Calf pumps Then 2 rounds: 200m run 10 Alternating Plank to Push-up 5 Strict Knee raises 5 Burpee to target 5 Kipping Swings ———- Midline Tabata 20/10 […]
Monday
CrossFit Inventive – CrossFit Warm-up Frog Stretch 2 mins Couch Stretch 60 seconds each side Table Top Stretch 30 seconds 30 Second wrist forearm F/B Puppy dog pose 30 sec Twisted cross 30 E/S —————– Activation 4 Laps banded Crab Walks 20 Halo Glute Bridges 10 Good Mornings 10 Wrist rotations 5 Front Squats 3 […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 200m run 1 lap inchworm 1 push-up 1 lap spiderman lunge 1 lap walking lunge 30 Calf pumps 10 Air Squats —————– Activation/Midline: 3 Rounds: Plank Hold 30 sec Rest 30 sec Alternating Shoulder Taps 30 sec Rest 30 sec Hollow Rock Hold 30 sec Rest 30 sec Metcon […]
Saturday
CrossFit Inventive – CrossFit Warm-up Each Leg: Glute stretch 30 sec Spiderman lunge hold 30 sec calf stretch 30 sec Upper Body: Puppy Dog pose 30 sec Twisted Cross 30 sec ————— Activation 30 calf pumps 200m Run 5 Scap Pulls 5 Kipping swings 5 HRPU 10 Frog hops Metcon (Time) Buy In: 20 Bar/Ring […]
Strength and conditioning training for people aged 50+
Exercise is key to your health and a good quality of life as you age. It rejuvenates you and makes your muscles strong. It’s normal when the years go by to wonder if exercising and keepng an active life style is safe for you but let me tell you it is. Exercise helps stop, delay, […]