Pure Conditioning – Mon, Apr 15
CrossFit Inventive – Pure Conditioning Warm-up 200m Moderate pace run 1,000/900m Bike Mod Pace 10 Leg Swings F/L 30s Static Wall Squat Hold 30s Spiderman Lunge Hold 30 Calf Pumps 20s Static Calf e.s 1:00 Plank Hold —- Metcon (No Measure) Every 4:00 x 10 Sets: 200m Run 1,000/900m Bike Erg Aim to keep each […]
CrossFit – Sat, Apr 13
CrossFit Inventive – CrossFit Warm-up Double Carpark Run 3 Rounds: 10 Scorpions F/B 10 Scap Push-ups 20s Squat Hold Into 3 Rounds: 10 Banded Pull-aparts 10 Banded OHS 5 Frog Hops ——— Metcon (AMRAP – Rounds and Reps) AMRAP 40: 15km Bike Erg Partner 1 Completes 3 Rounds: 3 Burpees 6 Push-ups 9 Air Squats […]
CrossFit – Fri, Apr 12
CrossFit Inventive – CrossFit warm-up 3:00 Machine 10 PVC Pass Throughs 10 PVC Pass Arounds e.w 10 PVC OHS 30s Spiderman + Int/Ext Rotations 30s Pigeon e.s 30s Twisted Cross e.s ——- BARBELL 10 Good Mornings 5 Snatch High Pulls 5 Power Snatches 5 Hang Power Snatches —— 12 Min Time Cap (Time) 7 Rounds […]
Pure Conditioning – Thu, Apr 11
CrossFit Inventive – Pure Conditioning Warm-up 1 min bike 10 leg swings forward & lateral 20m walking lunge 5 inch worms 1 push up 1 min ski or row 1min plank hold 45 sec superman hold 30 sec hollow rock hold ——————————— Metcon (Time) For Time: 50-40-30-20-10 Cal Ski or Row Abmat sit up 10-20-30-40-50 […]
Olympic Weightlifting – Wed, Apr 10
CrossFit Inventive – Olympic Weightlifting Warm-up Prep: 10 PVC Pass Arounds 10 PVC Pass Throughs 10 PVC OHS 1:00 Squat Hold 30s Lat On Upright 30s Twsited Cross e.s ——— Barbell 3 Snatch High Pulls 3 Muscle Snatches 3 Power Snatches 3 Hang Power Snatches Muscle Snatch Build to a heavy double in 12 minutes […]
Bullet Proof – Wed, Apr 10
CrossFit Inventive – Bullet Proof Warm-up 20 Banded Face Pulls 20 Banded Tricep ext 10 Single Arm Banded Lat Rows e.s 20 Scap Push-ups ——- Double Dumbbell Chest Flys (Weight) 3 x 12 90s Rest
CrossFit – Wed, Apr 10
CrossFit Inventive – CrossFit Warm-up 3 Rounds For Quality Control 6 x 10m Shuttle Runs 10 Banded Face Pulls 10 Scap-Push-ups 5 Inchworms 1 Push-up 5 Single KB Bottoms u Press e.s —— Mobility 30s Wrist 30s Front Rack 30s Spiderman Lunge Hold 30s Samson + Tricep ——- Barbell 10 Good Mornings 5 Power Cleans […]
Bullet Proof – Wed, Apr 10
CrossFit Inventive – Bullet Proof Warm-up 20 Banded Face Pulls 20 Banded Tricep ext 10 Single Arm Banded Lat Rows e.s 20 Scap Push-ups ——- Double Dumbbell Chest Flys 4 x 12 90s Rest Double Dumbbell Alternating Bent Over Rows 4 x 20 Alternating Reps Use two challenging Dumbbells. 90s-2mins rest between sets. Dumbbell Shoulder […]
CrossFit – Wed, Apr 10
CrossFit Inventive – CrossFit Warm-up 3 Rounds For Quality Control 6 x 10m Shuttle Runs 10 Banded Face Pulls 10 Scap-Push-ups 5 Inchworms 1 Push-up 5 Single KB Bottoms u Press e.s —— Mobility 30s Wrist 30s Front Rack 30s Spiderman Lunge Hold 30s Samson + Tricep ——- Barbell 10 Good Mornings 5 Power Cleans […]
Olympic Weightlifting – Wed, Apr 10
CrossFit Inventive – Olympic Weightlifting Warm-up Prep: 10 PVC Pass Arounds 10 PVC Pass Throughs 10 PVC OHS 1:00 Squat Hold 30s Lat On Upright 30s Twsited Cross e.s ——— Barbell 3 Snatch High Pulls 3 Muscle Snatches 3 Power Snatches 3 Hang Power Snatches Muscle Snatch Build to a heavy double in 12 minutes […]