Pure Conditioning – Mon, Oct 30
CrossFit Inventive – Pure Conditioning Warm-up 1 min machine Double car park run 2 laps high knees 2 laps butt kicks 1 lap S.man lunge 1 lap inch worm 30 sec calf 30 calf pumps 30 sec twisted cross 3 way puppy dog Pure Conditioning (Time) 3 Rounds or: 1000/800 meter Run 50 Double-Unders into: […]
CrossFit – Sat, Oct 28
CrossFit Inventive – CrossFit Saturday Partner WOD (Time) 5 rounds for time: 1000m Row/Ski or 2000m Bike 12 Synchro Air Squats 12 Synchro Alt DB Snatch @ 22.5/15kg 12 Synchro Burpees 12 Synchro SA DB Push Press Scale Dumbbell load as needed
CrossFit – Fri, Oct 27
CrossFit Inventive – CrossFit Warm-up Spiderman 1:00 e.s Pigeon 1:00 e.s Lower Back/Hipflexor 30s e.s — Activation 2 laps Halo Crab Walks 2 Laps Halo Monster Walks 10 Halo Air Squats 2 Laps Alt Walking Lunges 30 Calf Pumps — 12 Empty BB Reverse Lunges — Back Rack Lunge Every 2 Minutes x 5 Sets: […]
Bullet Proof – Thu, Oct 26
CrossFit Inventive – Bullet Proof
CrossFit – Wed, Oct 25
CrossFit Inventive – CrossFit Warm-up Mobility Foam Roll Lats 1 Min e.s 2 Mins of your choice Puppy Dog On Roller 1 min 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 Pulls […]
Olympic Weightlifting – Wed, Oct 25
CrossFit Inventive – Olympic Weightlifting Warm-up PVC: 10 Pass Throughs 10 Pass Arounds e.w 10 OHS 10 Zotts Press 10 Snatch Balance 10 Prone Lift Offs — Mobility 3 Way Puppy Dog Pose Table Top 30s Samson + Tricep 30s e.s Active Spiderman + 5 Rotations e.s 1:00 Squat Hold —– Barbell 3 Snatch Grip […]
Bullet Proof – Wed, Oct 25
CrossFit Inventive – Bullet Proof Warm-up 20 Scap Push-ups 20 Banded Rows 10 Single Leg Split Squats e.s 10 Active Supermans — Bench Press EMOM 15: Build over the 15 sets into a heavy single. Single Dumbbell Bench Row 4 x 10 each Side Super Set With: Reverse Dumbbell Front Raises (Light/Moderate Load) GHD Hip […]
Pure Conditioning – Tue, Oct 24
CrossFit Inventive – Pure Conditioning Warm-up 60s On/60s Off Max Abmat Sit-ups x 4 Sets 60s On/60s Off x 4 Sets Static Wall Squats 30s On/30s Off x 4 Sets Plate Twists — Twisted Cross 30s e.s Puppy Dog 30s Lower Back/Hipflexor 1 Minute e.s — Warm-up to movements — Metcon (AMRAP – Rounds and […]
CrossFit – Mon, Oct 23
CrossFit Inventive – CrossFit Warm-up 10 Leg Swing F/L Couch 1:00 e.s Frog 90s Ankle Mobility 30s e.s Banded Lat 1:00 — Activation 20 Banded Halo Glute Bridges 10 Hollow Body Scap Pulls 10 Kipping Swings — Back Squat 15 minutes 3-4 Building Sets. Then: 4 Sets 5 Reps @80% Rest 2 minutes between working […]
Pure Conditioning – Mon, Oct 23
CrossFit Inventive – Pure Conditioning Warm-up 1 Minute each machine Banded Upper Standing Quad 30s e.s Calf 30s e.s Spiderman 30s e.s — 1 Round: 6 x 10m Shuttle Runs 6 Ring Rows 6 Strict Push-ups Metcon (No Measure) Every 3 Minutes x 4 Sets (12 minutes) 10 x 10m Shuttle Runs + 500/400m Bike […]