Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 60 sec row 60 sc bike/ski 10 leg swings F/L 5 inchworm 30 sec spiderman lunge hold 30 sec calf stretch 40 calf pumps ——– Midline: 20 sec L-ring hold 10 rest 20 sec Hollow Hold 10 rest 30 sec plank 10 rest Repeat —— Metcon (No Measure) 5 […]
CrossFit
CrossFit Inventive – CrossFit Warm-up 4 laps banded crab walks 30 green banded SLDL 10 legs swings F/L 30 sec calf stretch on upright ——— 3 sets: 10 Russian KBS @16/12kg 100m run 10 HRPU 100m Row 10 Air squats ——– Metcon (Calories) Teams of 3 Share workload evenly 10 Mins Amrap Max Cal. Row […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up Green banded shoulder mobility 90 sec frog stretch so sec couch stretch E/S 30 sec spiderman lunge hold with rotation E/S 4 laps banded crab walks 20 Glute bridges with bands. ———— Barbell: 20 wrist rotations 10 good mornings 3 clean pulls 3 power cleans 3 hang power cleans […]
Tuesday
CrossFit Inventive – CrossFit Warm-up 60 sec couch stretch E/S 30 sec glute stretch E/S 30 Sec lower back/hip flexor E/S 5 inchworm 1 push-up —————– Red banded pull aparts x 20 Pass throughs x 10 Forward facing pulls x 15 E/S 15 scap pulls 15 kipping swings ————— Upper body Conditioning (No Measure) 5 […]
Bullet Proof
CrossFit Inventive – Bullet Proof Warm-up 3 sets: 5 tempo push-ups 5 DB Strict press E/S 5 DB Row with shoulder rotation 5 Single leg SLDL E/S —- Midline: Continuos Sets: x 3 20 sec Hollow Hold 20 sec Superman Hold 10 Hollow rocks 20 sec Superman Hold 60 rest Metcon (No Measure) Teams of […]
Monday
CrossFit Inventive – CrossFit Warm-up Frog stretch 90 sec Couch stretch 60 sec E/S 20 scorpions Fornt/back 30 sec Lower back/Hip flexor E/S 30 sec Wrist/Forearm stretch ———- 3 rounds: 6 DB Goblet squats 6 DB Power snatch 6 Lateral Jumps Over DB (mod weight) ———– STRENGTH: Back Squat (Percentage Sets) 2 sets @70% x […]
CONDITIONING
CrossFit Inventive – Pure Conditioning Warm-up Couch Stretch x 60 seconds per leg Lat Stretch x 60 seconds per arm Plank Shoulder Taps x 30 reps Calf pumps x 40 ——– 2 sets: 200m run 3 inchworm 5 wall squats 5 scap pulls ——- Metcon (No Measure) A. In teams oF 2, each member must […]
SATURDAY SESSIONS
CrossFit Inventive – CrossFit Metcon (No Measure) SATURDAY 6AM IS AT WANDA SANDHILLS *MEET AT THE FAR NOTH END OF WANDA CARPARK. WE LEAVE AT 6AM SHARP AND DO NOT WAIT FOR ANY LATE COMERS. PLEASE WEAR A CFI SHIRT IF YOU HAVE ONE. COME ENJOY A SWIM AND COFFEE AFTERWARDS IF YOU HAVE TIME. […]
10 thoughts I’m sure you’ve had or will have!
You are now into your new fitness journey and have entered into the wonderful world of CrossFit with us… Look we know what you are thinking… What the heck is a TTB or an HRPU? You have literally entered a new fitness world and everything probably seems very different BUT don’t stress… we have ALL […]
Friday
CrossFit Inventive – CrossFit Warm-up 60 second Couch stretch each side 60 sec lower back hip flexor each side 30 sec calf stretch each side 30 sec twisted cross E/S 30 sec puppy dig pose 30 sec wrist stretch E/S —————- 30 red banded pull-aparts 10 pass throughs 10 OHS 10 Banded press E/S ——————- […]