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 […]
CrossFit – Wed, Nov 15
CrossFit Inventive – CrossFit Warm-up 1 min machine 30s Active Hollow Hang 45s Machine 30s Plank Hold 30s machine 30s Superman Hold — Twisted Cross 30s e.s 3 Way Puppy Dog Pose Spiderman Hold 30s e.s Samson + Tricrp 30s e.s — Bench Press 20 minutes 1 x10 @ Light Load 1 X 10 @ […]
Pure Conditioning – Tue, Nov 14
CrossFit Inventive – Pure Conditioning Warm-up 2 Min Row 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 30 Calf Pumps 20 Banded Good Mornings warm-up to Deadball to shoulder Weight. — Metcon (4 Rounds for time) […]
CrossFit – Tue, Nov 14
CrossFit Inventive – CrossFit Push Press Build up to a challenging load and complete: 5 Sets Going Every 90s: 3 Rep Push Press Rep 1 – 3s Eccentric Rep 2 – 2s Pause Overhead Rep 3 – Normal Speed Metcon (Time) L1 For Time: Buy In of: 100 Double-unders 10 Shoulders To Overhead 60/40kg 10 […]
CrossFit – Tue, Nov 14
CrossFit Inventive – CrossFit Warm-up Mobility Foam Roll Lats 1 Min e.s Puppy Dog On Roller 1 Min Samson + Tricep 30s e.s Active Spiderman + Rotations Front Rack 30s Wrist 30s — ACTIVATION 20 Banded Pull-parts 10 Pass Throughs 10 Scap Pulls 10 Kipping Swings — Barbell 3 Strict Press 3 Push Press 3 […]
CrossFit – Mon, Nov 13
CrossFit Inventive – CrossFit Warm-up 2 Mins Machine — Mobility Couch 1 Min e.s Frog 2 Mins Ankler Mobility 30s e.s Front Rack 30s Puppy Dog 30s Wrist 30s — Activation 2 Laps Halo Crab Walks 2 Laps Monster Walks 10 halo Air Squats — Barbell 10 Wrist Rotations 3 Front Squats 3 Power Cleans […]
Pure Conditioning – Mon, Nov 13
CrossFit Inventive – Pure Conditioning Warm-up 1 min ski 1 min row 1 min bike —- Mobility 30s Lower back/Hipflexor e.s 30s Twisted Cross e.s 30s Pigeon e.s 30s Calf e.s — activation 30 calf Pumps 12 Alt Lunges 6 Air Squats 6 Double DB Hang Snatches 6 Double DB Hang Cleans 6 Double DB […]
CrossFit – Mon, Nov 13
CrossFit Inventive – CrossFit Warm-up 2 Mins Machine — Mobility Couch 1 Min e.s Frog 2 Mins Ankler Mobility 30s e.s Front Rack 30s Puppy Dog 30s Wrist 30s — Activation 2 Laps Halo Crab Walks 2 Laps Monster Walks 10 halo Air Squats — Barbell 10 Wrist Rotations 3 Front Squats 3 Power Cleans […]
CrossFit – Sat, Nov 11
CrossFit Inventive – CrossFit Warm-up 20 Scorpions F/B 30s Lower back/Hipfleoxr e.s 30s Twisted Cross e.s 3 Way Puppy Dog Pose Wrist 30s add rotations — ACTIVATION P1: 15 BB Good Mornings 10 Wrist Rotations 10 Deadlifts 5 Power Cleans P2: 10 Cal Bike 15 BB Bench Press (Swap) — Build to loads — Partner […]
CrossFit – Sat, Nov 11
CrossFit Inventive – CrossFit Warm-up 20 Scorpions F/B 30s Lower back/Hipfleoxr e.s 30s Twisted Cross e.s 3 Way Puppy Dog Pose Wrist 30s add rotations — ACTIVATION P1: 15 BB Good Mornings 10 Wrist Rotations 10 Deadlifts 5 Power Cleans P2: 10 Cal Bike 15 BB Bench Press (Swap) — Build to loads — Partner […]