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 […]
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 with […]
Pure Conditioning – Mon, Nov 27
CrossFit Inventive – Pure Conditioning Warm-up 2 min machine 10 Scorpions F/B 10 Single Leg Glute Bridges e.s 10 Active Supermans Active Spidermans 5 Squat To Hamstring — 4 Sets: (light load) 10 Dual DB RDLR + Row 10 Dual DB Bicep Curl + Press 10 Goblet Squats 10 Abmat Sit-ups — Metcon (Time) For […]
CrossFit – Fri, Nov 24
CrossFit Inventive – CrossFit Warm-up Mobility Banded Lat 1 min e.s Banded Pec 1 min e.s Wrist 30s Frog 2 mins Pigeon 30s e.s — ACTIVATION 15 Double Handed Banded Rows From Rig 15 Facer Pulls From Rig 10 Wall Facing Squats 3 x Max Chin Over Bar Holds Rest 30s between each — Barbell […]
CrossFit – Fri, Nov 24
CrossFit Inventive – CrossFit Warm-up Mobility Banded Lat 1 min e.s Banded Pec 1 min e.s Wrist 30s Frog 2 mins Pigeon 30s e.s — ACTIVATION 15 Double Handed Banded Rows From Rig 15 Facer Pulls From Rig 10 Wall Facing Squats 3 x Max Chin Over Bar Holds Rest 30s between each — Barbell […]
Pure Conditioning – Fri, Nov 24
CrossFit Inventive – Pure Conditioning Warm-up Double Carpark Run 10 Leg Swings F/L 30s Calf e.s 30s Standing Quad e.s 30s Spiderman e.s 30 Calf Pumps 10 Scorpions F/B 20 Banded Good Mornings 10 Russian KBS —- Cap 40 Mins (Time) 10 Rounds For Time: 100m Run 15 Russian KBS @32/24kgs 100m Run 20m Walking […]
Pure Conditioning – Thu, Nov 23
CrossFit Inventive – Pure Conditioning Warm-up 100m Run 300m Bike 10 Single Leg Glute Bridges e.s 10 Air Squats 2 Laps walking Lunges 10 Leg Swing F/L 30s Cal e.s 30 Cal Pumps —– Stretch Pigeon 30s e.s Spiderman 30s e.s Pike 30s — 40 minutes (No Measure) 0:0-7:00 1km/800 Run 7:00-13:00 (6 mins) 1,500/1,200m […]
Olympic Weightlifting – Wed, Nov 22
CrossFit Inventive – Olympic Weightlifting Warm-up Foam Roll Lats 1 min e.s 4 Mins of your choice — Mobility T-Spine 1 min e.s Puppy Dog on roller 30s Samson + Tricep 30s e.s Table Top 30s —- Activation Squat Hold + 10 Alt Rotations 10 Banded Pull-aparts 10 Banded Pass Throughs 10 Banded OHS — […]
Bullet Proof – Wed, Nov 22
CrossFit Inventive – Bullet Proof Warm-up 20 Banded pull-aparts 10 SA-KB Bottoms-up Strict Press e.s 10 Banded Pass Throughs 10 Single Leg Split Squats e.s 10 SA-KB Rows e.s —- Kettlebell Gorilla Row (4 Rounds for weight) 4 x 20 Reps Alternating 90s rest Double Dumbbell Alternating Bench Press Light and high rep (endurance) 90s […]
Pure Conditioning – Tue, Nov 21
CrossFit Inventive – Pure Conditioning Warm-up 1 Min Row or bike 1 Min of 10m shuttle runs — 10 Leg Swings F/L 30s calf on Uprights 30s Standing Quad e.s 30s lat On Uprights 30s Spiderman Lunge Hold 30s twisted cross 30 Calf Pumps 20 Banded Good Mornings Pure Conditioning 8 rounds: 7 double DB […]