Olympic Weightlifting – Wed, Oct 4
CrossFit Inventive – Olympic Weightlifting Warm-up Mobility Foam Roll Lats 1:00 e.s T-Spine On Foam Roller 1:00 (Hold Light Plates) Puppy Dog On Roller 1:00 Ankle Mobility (Ball of Foot On Light Plates) 30s e.s Active Spiderman + 5 Rotations e.s 40s Squat Hold — ACTIVATION 20 Banded Pull-aparts 20 Banded Speed Rows 20 Calf […]
Bullet Proof – Wed, Oct 4
CrossFit Inventive – Bullet Proof Warm-up 20 Banded Tricep Ext 15 Banded EXT Rotations e.s 30 Banded Face Pulls 10 Single Leg RDLs e.s (Body Weight) 20 Empty Barbell Bench Press — Bench Press Bench Endurance 1 Minute On /1 Minute Off until 100 Reps are complete @50/35kg Scale Load as needed. Doesn’t need to […]
Pure Conditioning – Tue, Oct 3
CrossFit Inventive – Pure Conditioning Warm-up 2 mins Bike Couch 1 mims Hamstring 1 min e.s on uprights — 20 Halo Glute Bridges 1 Min Plank 5 Inchworm No Push ups 1 Min Superman Hold — Metcon (Time) 10 Rounds For Time: (Alt Between Both) 1km Bike Erg 500/450m Row 2 minutes Rest Between Rounds. […]
Pure Conditioning – Mon, Oct 2
CrossFit Inventive – Pure Conditioning
CrossFit – Sat, Sep 30
CrossFit Inventive – CrossFit Warm-up 100m Run Spiderman 30s e.s Puppy Dog 30s Twisted Cross 30s e.s Samson + Tricep 30s e.s Calf 30s e.s 30 Calf Pumps — Metcon (Time) For Time: 10 Rounds: 100m Run (together) 2 Rope Climbs Into… 10 Rounds: 20 Cal Ski 10 Syncro Bar Facing Burpees (Jump or step, […]
CrossFit – Fri, Sep 29
CrossFit Inventive – CrossFit Warm-up Mobility Couch 1 Min e.s Lower Back/Hipflexor 30s e.s Calf 30s e.s Banded Upper — ACTIVATION 2 ROUNDS 10 Banded Face Pulls 10 Tempo DB Lateral Raises 3s Ecc each reps @Light Load 10 Barbell Bent Over Rows @20/15kgs 5 Kipping Ring or Bar Swings (Keep Tight) — Warm-up to […]
Bullet Proof – Fri, Sep 29
CrossFit Inventive – Bullet Proof Warm-up 20 Banded Pull-aparts 15 Banded Rows 10 Banded Press 5 HRPU’s — Dumbbell Flat Bench Press 4 x 20 Super Set with: 20 Seated Shoulder Shrugs @same load as bench. Build or stay at one challenging load. 90s rest. Double Dumbbell Bent Over Flys (Weight) 4 x 15 @Light […]
CrossFit – Thu, Sep 28
CrossFit Inventive – CrossFit Warm-up 1 x Carpark Run MOBILITY 5 Inchworm 1 Push-up Active Spiderman + 5 Rotations e.s 10 Active Supermans 30s Twisted Cross e.s 30s Front Rack 30s Wrist — ACTIVATION 20 Banded Pull-aparts 10 Pass throughs 10 Scap Push-ups 10 Scap Pulls 5 Ring Dip Eccentrics/Dip Bar Ecc/Push-up Ecc — Weighted […]
Pure Conditioning – Thu, Sep 28
CrossFit Inventive – Pure Conditioning Warm-up 2 Rounds Moderate Pace: 200/150m Row 50m Run 300/200m Bike 200/150m Ski — 10 Leg Swings F/L 30s Calf On Upright e.s 30s Standing Quad e.s 30s Lat e.s On Upright 30s Spiderman e.s 30 Calf Pumps — ACTIVATION 2 Laps Halo Glute Bridges 12 Single Leg KB-RDL’s e.s […]
CrossFit – Wed, Sep 27
CrossFit Inventive – CrossFit Warm-up Mobility Couch 1:00 e.s Frog 2:00 Ankle Mobility 30s e.s Front Rack 30s 3 Way Puppy Dog — Activation 4 Laps Halo Crab Walks 10 Halo Air Squats 10 Scap Pulls — Barbell 10 Back Squats 10 Wrist Rotations 5 Thrusters — Back Squat 2-3 Building Sets of 3 Reps […]