Pure Conditioning – Sat, Oct 21
CrossFit Inventive – Pure Conditioning Partner WOD (AMRAP – Rounds and Reps) AMRAP 30: 100 Cal Bike Erg (Share) 100 Wallballs 9/6kg (Share) 75 Cal Row (Share) 75 Syncro Abmat Sit-ups (Together) 50 Cal Ski Erg (Share) 50 Pull-ups (Share) 200m Run (Together) 25 Box Step-ups (Holding Wallball) (Share) Go back to the top and […]
CrossFit – Sat, Oct 21
CrossFit Inventive – CrossFit Warm-up P1: 100m Run P2: Plank Hold (Swap) Then: P1: 50m Run P2: Static Wall Squat Hold (Swap) Then: P1: 20m Bear Crawl P2: Hanging Knee Raise Hold (Swap) — Mobility Standing Quad 30s e.s Calf On Upright 30a e.s Puppy Dog Pose 30s Twisted Cross 30s e.s — Partner WOD […]
CrossFit – Fri, Oct 20
CrossFit Inventive – CrossFit Warm-up Midline: EMOM 5: 15-20 V-Sits — Mobility Couch 1:00 e.s Calf On Upright 30s e.s Front Rack 30s Puppy Dog Pose 30s Wrist 30s — Activation 2 Rounds: 20s Skipping 10s Rest 20s Air Squats 10s Rest 20s Hanging Knee Raise Hold 10 Rest —- Barbell 10 Good Mornings 10 […]
Pure Conditioning – Fri, Oct 20
CrossFit Inventive – Pure Conditioning Warm-up 4 Laps 10m shuttle runs 2 Laps side skips 2 laps high knees 2 Laps butt kicks 10 Leg Swings F/L 30s Calf on Upright e.s 30s Standing Quad on Upright 30s e.s 30s Samson + Tricep e.s — Activation 10/7 Cal Ski 10 KB Deadlifts 10 KB Russian […]
Bullet Proof – Fri, Oct 20
CrossFit Inventive – Bullet Proof Warm-up 20 Banded Pass Throughs 10 Push-ups 10 Ring Rows 10 Alt Body Weight Single Leg RDL’s e.s — Incline Barbell Bench Press 3 Sets 8 Reps @same challenging load 90s rest Bench Press 3 X 8 @SAME LOAD FLAT BARBELL BENCH PRESS 90s Rest Dumbbell Shoulder Shrugs 4 Sets […]
Pure Conditioning – Thu, Oct 19
CrossFit Inventive – Pure Conditioning Warm-up 1 Min Row 1 Min Bike 100m Run 10 Leg Swings F/L 30 Calf Pumps 10 Active Supermans Active Spidermans + 5 Rotations — COACH INFORM SUBS warm-up to box jump overs — Metcon (5 Rounds for time) Every 8 mins x 5 sets complete (40 minutes) 35/30 x […]
CrossFit – Thu, Oct 19
CrossFit Inventive – CrossFit Warm-up 10 x 10m Shuttle Runs 2 x 10m Walking Lunges 1 Lap Inchworm 1 Push-up 1 Lap Spiderman Lunge Add Rotations — Banded Lower 3 Way Puppy Dog Pose — Activation 2 Rounds 10 Barbell Good Mornings 5 BB SDHP 10 Hollow Body Scap Pulls/Hollow Rocks — Deadlift Go Every […]
Olympic Weightlifting – Wed, Oct 18
CrossFit Inventive – Olympic Weightlifting Warm-up Mobility 2 Mins Moderate Pace Machine T-Spine On Roller 1 Min Puppy Dog 1 Min Samson + Tricep 30s e.s Pigeon 1 Min e.s Squat Hold 30s — ACTIVATION Banded 10 Pull aparts 10 Pass Throughs 10 OHS 10 Press — Barbell 3 Snatch High Pulls 3 Muscle Snatches […]
Bullet Proof – Wed, Oct 18
CrossFit Inventive – Bullet Proof Warm-up 20 V-Sits 20 Alt Shoulder Taps 10 Active Supermans 20 Banded Pull-aparts — Double Dumbbell Chest Flys (Weight) 3 Sets 12 Reps 90s Rest Neutral Grip Dumbbell Front Raise 3 x 10 Super Set With: 3 x10 Dumbbell Upright Rows Underhand Grip Bent Over Rows (3 Rounds for weight) […]
Pure Conditioning – Tue, Oct 17
CrossFit Inventive – Pure Conditioning Warm-up 200m Row 100m Run 200m Bike 200/150m Ski — Couch 1 min e.s Calf on Upright 30s e.s Samson + Tricep 30s e.s 30s Static Spilt Squat e.s 30 Calf Pumps —- Metcon (No Measure) Ever 3 mins for 3 sets Rotate through the following; 1. 500/400m Row 2. […]