CrossFit – Tue, Oct 17
CrossFit Inventive – CrossFit Warm-up Mobility Banded Upper Lower Back/Hipflexor 30s e.s Pigeon 30s e.s Samson + Tricep 30s e.s Squat Hold 1 min 20s Calf e.s 20 Calf Pumps —- Activation 30s Skipping of your choice 20 Banded Face Pull (From Pull-up Bar) 20 Banded Tricep Ext (From Pull-up Bar) 15 Banded Press 10 […]
CrossFit – Mon, Oct 16
CrossFit Inventive – CrossFit Warm-up Mobility 10 Leg Swings F/L 10 Scorpions F/B 10 Active Supermans Front Rack 30s Active Spidermans + 5 Rotaions e.s Wrist 30s Frog 2 Minutes — Activation 2 Laps Halo Crab Walks 10 Halo Air Squats 10 Scap Pulls 5 Kipping Swings 3 Strict Pull-ups — Barbell 10 Wrist Rotations […]
Pure Conditioning – Mon, Oct 16
CrossFit Inventive – Pure Conditioning Warm-up 1 Min Bike 100m Run 10 Scorpions F/B 30s Lower Back/Hipflexor e.s 30s Pigeon e.s 30s Twisted Cross e.s 20s Calf e.s 20 Calf Pumps — ACTIVATION 3 Sets: 30s L-RING HOLD 15r 30s Plank Hold 15r 30s Glute Bridge Walk-outs 15r —- Metcon (5 Rounds for reps) 5 […]
CrossFit – Sat, Oct 14
CrossFit Inventive – CrossFit Warm-up Mobility Double Carpark Run 20m Single Leg RDL Walks 5 Inchworms 1 Push-up 30s Lower back e.s 30s Spiderman Lunge Hold e.s 30s Glute e.s 20s Calf e.s 30 Calf Pumps — Activation 30s Skipping 15r 30s Box Step-ups 15r 30s KB SLDL 15r 30s Superman Hold — Partner WOD […]
CrossFit – Fri, Oct 13
CrossFit Inventive – CrossFit Warm-up Mobility 1 Min Machine 10 Leg Swings F/L 10 Scorpions F/B 30s Lower Back Hipflexor e.s 90s Frog 30s Lat on Upright e.s — Activation 2 Laps Halo Crab Walks 10 Halo Air Squat 30s Hollow Hold 10 Kipping Knee raises 5 HRPU’s — Back Squat Back Squat Volume Squats […]
Bullet Proof – Fri, Oct 13
CrossFit Inventive – Bullet Proof Warm-up 10 Banded Pull-aparts 10 Banded Rows 5 Strict Push-ups 20 Banded Dips === Incline Dumbbell Bench Press 10-10-10 Then Straight After last set of 10, reduce load and complete 1 set of max reps. Rest 90s between sets of 10 reps. Record Max Set. Seated Dumbbell Hammer Curl Into […]
Pure Conditioning – Thu, Oct 12
CrossFit Inventive – Pure Conditioning Warm-up Mobility 1 Minute Row 30s Lower Back/Hipflexor e.s 30s Pigeon e.s 3 Way Puppy Dog — Midline/Activation 20 Abmat Sit-ups 10 Single Leg Glute Bridges e.s 15 Abmat Sit-ups 10 Slow Alt Shoulder Taps 10 Abmat Sit-ups 10 Alt Body Weight RDLS e.s — Row Conditioning (No Measure) 0:00-25:00 […]
Olympic Weightlifting – Wed, Oct 11
CrossFit Inventive – Olympic Weightlifting Warm-up 10 x 10m Shuttle Runs 2 Laps Side Skips 2 Laps High Knees 2 Laps Butt Kicks — Mobility Banded Ankle Mobility 60s e.s Couch 1 Min e.s Active Spidermans + 5 Rotations e.s Front Rack 30s Table Top 30s 30 Calf Pumps — ACTIVATION 20 Halo Glut Bridges […]
CrossFit – Wed, Oct 11
CrossFit Inventive – CrossFit Warm-up 1:00 Minute Machine Mobility Banded Lower Twisted Cross 30s e.s 3 Way Puppy Dog Pose — Activation 5 Inchworm 1 Push-up 10 BB Good Mornings 10 BB Back Squats 5 Deadlifts 5 Power Cleans — Deadlift Go Every 2 Minutes Together: 1 x 8 @60% 1 x 8 @65% 1 […]
Bullet Proof – Wed, Oct 11
CrossFit Inventive – Bullet Proof Warm-up Banded Internal & Ext Rotation x 15 of each 20 Banded Face Pulls 10 Banded Bent Over Rows 1 Minute Plank Hold —- Incline Dumbbell Bench Press 12-10-8 Then Max Drop Set Rep @12 rep weight Rest 90s between each working set. – Build on your 12-10-8 Rep Set. […]