CrossFit – Sat, Nov 18
CrossFit Inventive – CrossFit Warm-up Two Part WOD Part A is scored for total reps {Cals). Part B is scored for time. — Mobility Double Carpark Run 10 Leg swings F/L 30s Standing Quad e.s 30s Standing Calf e.s 30s Lat on upright e.s 30s Pec on upright e.s — Activation 20s Hollow Hang 10 […]
Pure Conditioning – Sat, Nov 18
CrossFit Inventive – Pure Conditioning
Pure Conditioning – Fri, Nov 17
CrossFit Inventive – Pure Conditioning Warm-up
CrossFit – Fri, Nov 17
CrossFit Inventive – CrossFit Warm-up Mobility Banded Upper Wrist 30s F&B Spiderman 30s e.s Pigeon 30s e.s — Activation 20 Banded Pull-aparts 10 Banded Press 5 Down Dog Push-ups/Regular 20-30s HS-Hold/Wall Walk Hold 10 Scap Pull-ups — Metcon (No Measure) L1 3 Rounds of: 1 Min Max Effort HS Hold 1 Min Rest 1 Min […]
Pure Conditioning – Fri, Nov 17
CrossFit Inventive – Pure Conditioning Warm-up 1 mim machine 210 scorpions f/b’ 30 s Lower back hipflexpor e.s 30s Twisted Cross e.s 30s Puppy Dog Pose — Activation 20 Banded Pull-aparts 10 Banded Rows 10 Scap Push-ups 10 HRPU — Metcon (Time) For Time: 5,000/4,000m Row 100 Hand Release Push-ups Partition However you like.Subs 10,000/9,000m […]
CrossFit – Thu, Nov 16
CrossFit Inventive – CrossFit Deadlift 1RM Test Leaver your Ego in the front seat of your car. When you get back, tell it your back is still strong and healthy. 16 minutes to establish a safe 1 Rep Max. If you don’t wish to build, stay around the 5 rep range. Compete 5 sets 5 […]
CrossFit – Wed, Nov 15
CrossFit Inventive – CrossFit Warm-up 1 Min Machine 30s Active Hollow Hang 45s Machine 30s Active Hollow Plank 30s Machine 30s Alt Shoulder Taps — 3 Rounds: 10 DB Lateral Raises 10 Scap Push-ups 20 Banded Pull-aparts — 10 Reps empty barbell bench press — Bench Press 20 minutes 1 x10 @ Light Load 1 […]
Bullet Proof – Wed, Nov 15
CrossFit Inventive – Bullet Proof Metcon (No Measure) 4 Rounds: 10 Landmine Press 10 Landmine Rows 20 Banded Face Pulls Double Dumbbell Alternating Bent Over Rows 4 x 10 each side 90s rest Double Dumbbell Reverse Front Raises (3 Rounds for weight) The same as a standard front raises except we are facing palms up […]
Olympic Weightlifting – Wed, Nov 15
CrossFit Inventive – Olympic Weightlifting Warm-up Mobility Couch 1 min e.s Spiderman 20s Internal & External Hold e.s Squat Hold 1 min Front Rack 30 s 30s Pike Stretch Wrist 30s — Activation 20 Halo Glute Bridges 10 Scorpions F/B 10 Active Supermans — Barbell 10 Wrist Rotations 3 Front Squats 2s Pause in bottom […]
CrossFit – Wed, Nov 15
CrossFit Inventive – CrossFit Warm-up Bench Press 20 minutes 1 x10 @ Light Load 1 X 10 @ Moderate Load 1 x 10 @heaviest 10 Load 1 x 6 @build on 10 Load 1 x 6 @heaviest Load 3 x 4 @same Load Rest as needed between sets. 20 minutes (3 Rounds for calories) 3 […]