Pure Conditioning – Fri, Nov 3
CrossFit Inventive – Pure Conditioning Warm-up 1 Min Row 2 Min Bike — Banded Lat 30s e.s Banded Pec 30s e.s Banded Lower 30s — Activation 20 Alt Shoulder Taps 12 Sing Leg RDLS e.s 12 Single Arm Rows e.s 3 Laying To Standing Rope Climbs — Metcon (Time) 10 Rounds For Time: 1 Rope […]
Bullet Proof – Fri, Nov 3
CrossFit Inventive – Bullet Proof Incline Dumbbell Bench Press 4 x 15 Reps 90s Rest Build or stay at one challenging Load. Arnold Press Using Two Dumbbells 4 x 8 Reps 90s Rest Build or stay at one challenging Load. Double Dumbbell Alternating Bent Over Rows 4 x 14 (7 each side) Alternating Reps 90s […]
CrossFit – Thu, Nov 2
CrossFit Inventive – CrossFit Warm-up 10 x 10m Shuttle Runs 2 laps Side Skips 2 Laps Butt Kicks 1 Lap Inchworm 1 Lap Spiderman Lunges 10 Scorpions F/B 30s Lower Back/Hipflexor e.s Pigeon 30s e.s —- ACTIVATION 2 Rounds: 15 BB Good Mornings 15 BB Bent Over Rows 15 Halo Glute Bridges 2s Pause @top […]
Pure Conditioning – Thu, Nov 2
CrossFit Inventive – Pure Conditioning Warm-up 1 min each machine Banded Lower —- ACTIVATION 20 Banded Good Mornings 5 Inchworms 1 Push-up 1 MIn Plank Hold — Warm-up to movements — Metcon (No Measure) EMOM 40: 1 – 12/9 Cal Ski 2 – 12/8 GHD Sit-ups 3 – 30m Deadball Carry @stomach 4 – 15/10 […]
CrossFit – Wed, Nov 1
CrossFit Inventive – CrossFit Warm-up 30 Calf Pumps EMOM 4: 1 – Hollow Body Active Scap Hold 40s 2 – 30s Skipping 3 – 10 Hollow Rocks & 10 V-sits 4 – 15 Air Squats — Mobility Spiderman 30s e.s Pigeon 30s e.s 3 Way Puppy Dog Pose Calf 30s — Activation 10 Banded Single […]
Olympic Weightlifting – Wed, Nov 1
CrossFit Inventive – Olympic Weightlifting Warm-up 10 Leg Swings F/L 10 Scorpions F/B 10 Active Supermans Active Spidermans + 5 Rotations e.s Front Rack 30s Wrist 30s Calf 30s e.s 30 Calf Pumps — Activation 2 Laps Halo Crab Walks 2 Laps Monster Walks 10 Halo Air Squats — BB 10 Wrist Rotations 5 Good […]
Bullet Proof – Wed, Nov 1
CrossFit Inventive – Bullet Proof Warm-up 10 Banded Pull aparts 10 Pass throughs 10 Rows 10 Scap Push-ups Double Dumbbell Chest Flys (Weight) 4 Sets 10 Reps Building. 90s Rest Barbell Shrugs 4 x 8 90s rest Challenging Load. Dumbbell Bent Over Row 4 x 10 e.s @ Challenging Load 90s rest Use bench or […]
CrossFit – Tue, Oct 31
CrossFit Inventive – CrossFit Warm-up Frog 2 mins Couch 1 Min e.s Wrist 30. Front Rack 30s — Activation 4 Laps Halo Crab Walks 10 Halo Air Squats Barbell: 10 Wrist Rotations 5 Front Squats 5 Power Cleans Front Squat (5 x 2 @ 75% of 1RM 3 sec pause at bottom position ) WOD […]
Pure Conditioning – Tue, Oct 31
CrossFit Inventive – Pure Conditioning Warm-up 2 mins machine 1 lap s.man lunge 1 lap inchworm with 2 push ups 30sec twisted cross 3 way puppy dog 30 sec pigeon 30 sec lower back and hip flexor 20 scorpions F/B 30 sec calf stretch 30 calf pumps 3 rounds: 10 banded pull apart 10 banded […]
CrossFit – Mon, Oct 30
CrossFit Inventive – CrossFit Warm-up Mobility Banded Upper Body Puppy Dog Twisted Cross 30s e.s Wrist 30s Active Spiderman + 5 Rotations e.s Pigeon 30s — Activation 5 Squat To Hamstring 15 Banded Press 5 Down Dog Push-ups/ Or Regular 10 Scap Push ups 5 Hand Release Push Up — Barbell 10 Wrist Rotations 5 […]