Pure Conditioning – Tue, Oct 10
CrossFit Inventive – Pure Conditioning Warm-up Row 90s 100m Run —- Mobility 10 Scorpions F/B 30s Lower Back/Hipflexor e.s 30s Spiderman e.s 30s Calf e.s 30 Calf Pumps — ACTIVATION 5 Inchworm No Push-up 10 Single Leg Glute Bridges e.s 15 Side Plank Pulses e.s 30s Plank Hold 1 Minute Deep Squat Hold — 1-time […]
CrossFit – Tue, Oct 10
CrossFit Inventive – CrossFit Warm-up Mobility Banded Upper Couch 1:00 e.s Frog 2 minutes — Activation 30 Hollow Rocks/V-sits 30 Halo Glute Bridges 30s Wall Squat Hold 30 Banded Pull-aparts 2 Rounds: 15 Light DB Lateral Raises 20-30s Hollow Hang 10 Scap Pulls 5 Kipping Swings — Weighted Pull-ups L1 In no more than 15 […]
CrossFit – Mon, Oct 9
CrossFit Inventive – CrossFit Warm-up 4 x 10m Shuttle Runs 4 10m Side Skips 4 x 10m High Knees 4 x 10m Butt Kicks 10 Leg Swings F/L — Mobility 1 Min Couch e.s 30s Samson + Tricep e.s 30s Front Rack 30s Wrist 30s Ankle Mobility e.s — ACTIVATION 2 Laps Halo Crab Walks […]
Pure Conditioning – Mon, Oct 9
CrossFit Inventive – Pure Conditioning Warm-up 1 min ski 1 min bike (any order) — Mobility 10 Leg Swings F/L 30s Calf On Upright e.s 30s Standing Quad e.s 30s Spiderman e.s 30 Calf Pumps — Activation 20 Banded Pull-aparts 10 KB-RDL’s e.s 15 KBS 10m Walking Lunges 5 HRPU’s — 1-time exercise (No Measure) […]
CrossFit – Sat, Oct 7
CrossFit Inventive – CrossFit Warm-up Mobility 10 Scorpions F/B 30s Lower back/Hipflexor e.s 30s Twisted Cross e.s 30s Puppy Dog (Left/Right) 30s Pigeon e.s 1 Min Deep Squat Hold ( Drive Knees Out) — Activation 10 Single DB RDL’s e.s 10 Single DB Alt Hang Snatches 4 Single DB Alt Devils Press 10 Scap Pulls […]
Pure Conditioning – Fri, Oct 6
CrossFit Inventive – Pure Conditioning Warm-up 2 Minutes On Bike Couch Min e.s Lat 30s e.s Lower Back 30s e.s — 3 Rounds: 20 Banded Pull-aparts 20 Banded Rows 20s Hanging Knee Raise Hold — 21-15-9 Cal Row Ski (Time) 21-15-9 Cal Row Bike Ski Rest 2 Minutes 500/400m Row 500/400m Ski Rest 2 Mins […]
Bullet Proof – Fri, Oct 6
CrossFit Inventive – Bullet Proof Warm-up 10 DB Strict Press e.s 10 Scap Push-ups 10 HRPU 10 Scap Pulls 30s Hollow Hold 30s Plank Hold — Metcon (Weight) Barbell Bench Press 20-15-10-5 Increase Loads each set. Rest 2 mins between each set. Record Heavy 5.— Sub Dumbbells Dumbbell Shoulder Shrugs 4 x 10 @AHAP 90s […]
CrossFit – Thu, Oct 5
CrossFit Inventive – CrossFit Warm-up Mobility 20 Scorpions F/B 30s Pigeon e.s Banded Lower Lat on Upright 30s e.s Pec On Upright 30s e.s Calf 30s e.s 30 cal Pumps — ACTIVATION 20 Banded Good Mornings 10 Single Leg Body weight RDL’s e.s 10 Hollow Body Scap Pulls 30s Skipping of your choice — Barbell: […]
Pure Conditioning – Thu, Oct 5
CrossFit Inventive – Pure Conditioning Warm-up 2 Mins Bike 100m Run 10 Leg Swings F/L 10 Scorpions F/B Twisted Cross 30s e.s Puppy Dog 30s e.s Banded Lower 30 Cal Pumps — ACTIVATION 45s Row 10 Single KB-RDL’s e.s 10 Box Step Overs 4 DB-Over Shoulder 5 Box Jump Overs/Step Again — Metcon (4 Rounds […]
CrossFit – Wed, Oct 4
CrossFit Inventive – CrossFit Warm-up 100m Run 10 Leg Swings F/L 10 Scorpions F/B 30s Lower Back/Hipflexor e.s 30s Spiderman e.s 1 min Frog 30s Ankle Mobility —- 30 Halo Glute Bridges 10 Kipping Knee Raises 30s HS/Hold/Wall Walk Hold — — Back Squat Reps: 5 @70% 4@75% 3@80% 5@75% 4@80% Record Last 4 20 […]