CrossFit – Fri, Nov 10
CrossFit Inventive – CrossFit Warm-up Mobility Banded Upper Active Spiderman + 5 Rotations 30s Wrist Forward Facing + Backwards Facing 30s Pike Hold (Head to Feet) — Activation 10 Banded Pull-aparts 10 Banded Press 1 Wall Walk 5 Dip Negatives — Single Dumbbell Bench Row 4 x 10 Each Side @Challenging Load Super Set with: […]
Pure Conditioning – Fri, Nov 10
CrossFit Inventive – Pure Conditioning Warm-up 1 Min Bike 1 Min Plank 1 Min Bike 30s Side Plank e.s 1 Min Bike 1 Min Superman Hold — 3 Inchworms 3 Push-ups Twisted Cross 30s Puppy Dog 30s Spiderman 30s Standing Quad 30s 30 Calf Pumps — Metcon (Time) 15 Rounds For Time: 15/10 Cal Bike […]
CrossFit – Fri, Nov 10
CrossFit Inventive – CrossFit Warm-up Mobility Banded Upper Active Spiderman + 5 Rotations 30s Wrist Forward Facing + Backwards Facing 30s Pike Hold (Head to Feet) — Activation 2 rounds: 10 Banded Pull-aparts 10 Banded Press 1 Wall Walk 5 Dip Negatives — Single Dumbbell Bench Row 4 x 10 Each Side @Challenging Load Super […]
Bullet Proof – Fri, Nov 10
CrossFit Inventive – Bullet Proof Dumbbell Close Grip Flat Bench Press (Weight) Both Dumbbells are together throughout the movement.3 x 15 90s Rest Double Dumbbell Chest Flys (Weight) 4 x 10 90s Rest Barbell Upright Row 3 x 10 90s Rest Barbell Landmine Press (Weight) 3 x 10 Each Side 90s Rest Plate Skull Crushers […]
CrossFit – Thu, Nov 9
CrossFit Inventive – CrossFit Warm-up Foam Roll 4 Mins — Mobility Puppy Dog on Roller 1 min Lower Back Hipflexor 1 min e.s Frog 2 mins Front Rack 30s Wrist 30s — Activation 15 Red banded Rows 15 Scap Pulls 10 Kipping Swings 30 Halo Glute Bridges — Barbell 5 Deadlifts 10 Wrist Rotations 5 […]
Pure Conditioning – Thu, Nov 9
CrossFit Inventive – Pure Conditioning Warm-up Spiderman Lunge with rotation 30 e/s Glute Stretch 30 e/s Lower Back Hip Flexor 30 e/s 20 Scorpions Front/Back —— 2 Sets: 1:00 Machine 20 Alternating Shoulder Taps 5 Inchworms no push up 10 KB Sumo Deadlift High Pulls 5 HRPU — Metcon (Distance) 30:00 Max Distance Machine E3MOM […]
Olympic Weightlifting – Wed, Nov 8
CrossFit Inventive – Olympic Weightlifting Warm-up Mobility 10 Leg Swings F/L 10 Scorpions F/B Active Spidermans + 5 Rotations e.s Samson + Tricep 30s e.s Table Top 30s Squat Hold 1 Minute — Activation 4 Laps Halo Crab Walks 20 Banded Pull-aparts 10 Pass throughs 10 Press — BB 10 Good Mornings 3 Snatch High […]
CrossFit – Wed, Nov 8
CrossFit Inventive – CrossFit Warm-up Mobility Banded Upper Banded Lower Calf 30s e.s — Activation 30 Halo Glute Bridges 30 Banded Pull-aparts 10 Frog Hops — BB 5 Hang Power Snatches — 40:00 Cap (Time) 6 Rounds For Time: 10 Hang Power Snatches 50/35kgs 15 Lateral Bar Burpees 400/300m Run 15 Lateral Bar Burpees 10 […]
CrossFit – Wed, Nov 8
CrossFit Inventive – CrossFit Warm-up Mobility Banded Upper Banded Lower Calf 30s e.s — Activation 30 Halo Glute Bridges 30 Banded Pull-aparts 10 Frog Hops — BB 5 Hang Power Snatches — 40:00 Cap (Time) 6 Rounds For Time: 10 Hang Power Snatches 50/35kgs 15 Lateral Bar Burpees 400/300m Run 15 Lateral Bar Burpees 10 […]
Bullet Proof – Wed, Nov 8
CrossFit Inventive – Bullet Proof Warm-up 10 Scorpions Front Back 10 Active Supermans Active Spiderman + 5 Rotations e.s 15 Single KB-RDL’s each side 15 KB Bicep Curls Super Set: 8 Stationary Split Squats e.s Straight Into 12 Plate Calf Raises 3 Sets 90s Rest between sets. GHD Hip Extensions (No Measure) 3 x 12 […]