Bullet Proof – Wed, Sep 27
CrossFit Inventive – Bullet Proof Warm-up 20 Halo Glute Bridges 20 Banded Good Mornongs Hip Thrusters (4 x 8) 4 Sets 8 Reps @AHAP 90s rest Build or stay the same heavy load for all 4 sets. Bulgarian Split Squats 4 x 8 each Leg. Light To Moderate Load. Holding 2 dumbbells by your sides. […]
Olympic Weightlifting – Wed, Sep 27
CrossFit Inventive – Olympic Weightlifting Warm-up Foam Roll Lats 1:00 e.s Then 2 mins of your choice. — Puppy Dog On Roller 1 min T-Spine on roller 1 Min (Hold 5kg Plate) Active Spiderman + 5 Rotations e.s Pigeon 30s e.s — BARELL 10 Good Mornings 10 Snatch Grip RDLs 3 Muscle Snatches 3 Hang […]
CrossFit – Tue, Sep 26
CrossFit Inventive – CrossFit Warm-up Banded Upper Wrist 30s Lower Back/Hipflexor 30s e.s Puppy Dog 30s — Activation 20 Banded Pull-aparts 10 Banded Press 10 Scap Pulls 5 Kipping Knee Raises 10m Pike HS Walk — Strict Press Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.5 x 3 […]
Pure Conditioning – Tue, Sep 26
CrossFit Inventive – Pure Conditioning Warm-up Tabata 20/10 x 8 rounds: Bike/Ski — Twisted Cross 30s e.s Puppy Dog 30s Samson + Tricep 30s e.s Squat Hold 30s — ACTIVATION 2 Rounds: 24 V-Sits 6 DB Goblet Squats 6 Push-ups 6 ALT DB HPS 12 Hollow Rocks —- EMOM 5’s (No Measure) 0:00-5:00 EMOM: 10 […]
CrossFit – Mon, Sep 25
CrossFit Inventive – CrossFit Warm-up 1 Min Machine 1 Min Shuttle Runs — Mobility 10 Scorpions F/B 30s Lower Back/Hipflexor 30s Spidermans e.s 30s Twisted Cross e.s 30s Wrist — Barbell 12 Single Leg Alt RDL’s 10 Deadlifts 3 HPC 3 Push Press 3 Push Jerks — Deadlift (4 x 3 @75%) Build up & […]
Pure Conditioning – Mon, Sep 25
CrossFit Inventive – Pure Conditioning Warm-up 1 Min each machine Couch 1 Min e.s Hamstring on Upright 30s e.s Lat on Upright 30s e.s Pec on Upright 30s e.s —- Midline (continuous) 30s Hollow Hold 30s Superman Hold 30s Plank Hold 30s Side Plank Hole e.s — Endurance (4 Rounds for time) Every 10 Minutes […]
CrossFit – Sat, Sep 23
CrossFit Inventive – CrossFit Warm-up 100m Run 10 Leg Swing F/L Active Spidermans + 5 Rotations e.s Front Rack 30s Twisted Cross 30s e.s Wrist 30s Squat Hold 30s — P1: 5 BB Thrusters 5 BB SDHP 6 Alt DB HC&J 6 ALT DB Hang Cleans P2: 20 Calf Pumps 10 Scap Pulls 5 Kipping […]
CrossFit – Fri, Sep 22
CrossFit Inventive – CrossFit Warm-up Mobility Banded Upper Lower Back/Hipflexor 30s e.s Spiderman 30s e.s — 3 Rounds: 10 T-Spine Plate Ext On Wallball 10 Plate Shoulder Rotations 10 Banded Face Pulls — Barbell 3 Hang Muscle Snatches 3 Hang Power Snatches 5 Snatch Grip Bent Over Rows — Hang Power Snatch 3 Reps x […]
Bullet Proof – Fri, Sep 22
CrossFit Inventive – Bullet Proof Warm-up 20 Banded Pull-aparts 10 HRPU 30s DeadHang Pull-up Bar 20 Banded Rows 30s Plank Hold — Dumbbell Flat Bench Press 12-10-8-8-10-12 Double Dumbbell Reverse Front Raises (3 Rounds for weight) The same as a standard front raises except we are facing palms up on the dumbbells and bring them […]
CrossFit – Thu, Sep 21
CrossFit Inventive – CrossFit Warm-up Prep 1 Min Bike 1 Min Plank 1 Min Shuttle Runs 15s Change Over Between Each — Mobility Banded Lower Twisted Cross 30s e.s 3 Way Puppy Dog Pose Samson + Tricep 30s e.s — ACTIVATION 20 Banded Good Mornings 5 Ring Dip Eccentrics 3s Decent/Stat dip Ecc/Push-up Ecc. — […]