CrossFit – Tue, Dec 5
CrossFit Inventive – CrossFit Warm-up Mobility Banded Upper Banded Lower Pigeon 45s e.s — Activation 20 Banded Good Mornings 10 HRPU’s 10 Scap Pulls 10 Kipping Swings 1 Min Plank Hold — Bench Press 4 Sets 8 Reps @same challenging load. Super Set With: Barbell bent Over Rows 4 Sets 8 Reps @same challenging load. […]
CrossFit – Mon, Dec 4
CrossFit Inventive – CrossFit Warm-up 1 Min Bike 1 Min Shuttle Runs 2 Laps Alt Lunges — Mobility Couch 1 min e.s Spiderman 30s e.s Pigeon 30s e.s Calf 30s e.s 30 Calf Pumps —- Activation 2 Laps Halo Crab Walks 35 Double-unders 50 Singles 10 Single Leg Stationary Split Squats e.s 35 Double-unders 50 […]
Pure Conditioning – Mon, Dec 4
CrossFit Inventive – Pure Conditioning Warm-up Prep: 30s Row 15r 30s Plank 15r 30s Row 15r 30s Superman Hold 15r 30s Row 15r 30s Hollow Hold 15r 30s Row 15r 30s Side Plank e.s —- 10 Scorpions F/B 30s Lower Back/Hipflexor e.s Pigeon 30s e.s Puppy Dog L&R only 30s each — Row Conditioning 30 […]
Pure Conditioning – Mon, Dec 4
CrossFit Inventive – Pure Conditioning Warm-up Prep: 30s Row 15r 30s Plank 15r 30s Row 15r 30s Superman Hold 15r 30s Row 15r 30s Hollow Hold 15r 30s Row 15r 30s Side Plank e.s —- 10 Scorpions F/B 30s Lower Back/Hipflexor e.s Pigeon 30s e.s Puppy Dog L&R only 30s each — Row Conditioning 30 […]
CrossFit – Sat, Dec 2
CrossFit Inventive – CrossFit Warm-up Mobility 20 Scorpions F/B 30s Lower Back/Hipflexor e.s 30s Pigeon e.s 30s Puppy Dog 30s Calf e.s 30 Calf Pumps — P1: 30 s Machine 30s Plank Hold 30s Skipping P2: 10 KB SLDL 10 KBS 10 Alt Box Step-ups 10 Air Squats (Swap) Partner WOD (Time) Partner Intervals P1 […]
CrossFit – Sat, Dec 2
CrossFit Inventive – CrossFit Warm-up Mobility 20 Scorpions F/B 30s Lower Back/Hipflexor e.s 30s Pigeon e.s 30s Puppy Dog 30s Calf e.s 30 Calf Pumps — P1: 30 s Machine 30s Plank Hold 30s Skipping P2: 10 KB SLDL 10 KBS 10 Alt Box Step-ups 10 Air Squats (Swap) Partner WOD (Time) Partner Intervals (40 […]
CrossFit – Fri, Dec 1
CrossFit Inventive – CrossFit Warm-up PVC: 10 Pass Throughs 10 Pass Arounds e.w 10 Overhead Squats 5 BTK Snatch Grip Push Jerks — Lat On Upright 30s e.s Pec On Upright 30s Squat Hold 30s Spiderman + 5 Int/Ext Rotations e.s Table Top 30s — Activation & Barbell 20 Banded Pull-aparts 10 Banded Press 20s […]
CrossFit – Wed, Nov 29
CrossFit Inventive – CrossFit Warm up 20s Calf Pumps 10r 20s Shuttle Runs 10r 20s Bear Crawls 10r 20s Superman Hold 10r — Lower Back 30s e.s Pigeon 30s e.s Puppy Dog L&R 30s Samson + Tricep 30s e.s — Accessories 3 Rounds: 20 Hollow Rocks 20 V-sits 8 Single Box Step-ups (Knee high) e.s […]
Olympic Weightlifting – Wed, Nov 29
CrossFit Inventive – Olympic Weightlifting Warm-up 10 Leg Swings F/L 10 Scorpions F/B 1 Min Box Hamstring 30s Pigeon e.s 30s Front Rack On Boxes 30s Wrist — ACTIVATION 30 Halo Banded Glute Bridges 10 Halo Air Squats — Barbell 10 Wrist Rotations 5 Good Mornings 5 Front Squats 2s Pause in bottom 3 High […]
Bullet Proof – Wed, Nov 29
CrossFit Inventive – Bullet Proof Warm-up 20 Banded Pull-aparts 10 Scap Push-ups 5 HRPU 3s down/up fast 15 Plate Bent Over Rows 15 Plate Bicep Curls — Close Grip Barbell Bench Press (Weight) 4 x 10 Build or stay at one challenging load. 90s rest Laying Single Dumbbell tricep Extensions (Weight) 4 x 10 Build […]