CrossFit – Wed, Sep 20
CrossFit Inventive – CrossFit Warm-up Foam Rolling 5 Minutes — Mobility Puppy Dog On Roller 1:00 Twisted Cross 30s e.s Active Spiderman + 5 Rotations e.s 5 Squat To Hamstring 20s Calf e.s 30 Calf Pumps — ACTIVATION 20 V-Sits 5 Jump Squats 20 Side Plank Pulses e.s 10 Scap Pulls 3 Broad Jumps 5 […]
Olympic Weightlifting – Wed, Sep 20
CrossFit Inventive – Olympic Weightlifting Warm-up Foam Roll 5 mins — Mobility Front Rack 30s Wrist 30s e.s Samson + Tricep 30s e.s Deep Squat Hold 30s Calf 20s e.s 30 Calf Pumps — Barbell 10 Wrist Rotations 5 Good Morning To Squat 10 RDL’s 10 Barbell Shrugs 3 Muscle Cleans 3 Hang Power Cleans […]
Bullet Proof – Wed, Sep 20
CrossFit Inventive – Bullet Proof Warm-up 3 Rounds; 20-30 Hollow Rocks/V-sits 30 Strict Hanging Knee Tucks — Metcon (No Measure) 3 Rounds: 15 Light DB Lateral Raises 15 Banded Face Pulls 1 min Rest Double Dumbbell Chest Flys (Weight) 4 Sets 10 Reps Building Over The 4 Sets. 90s Rest Between Sets Underhand Grip Bent […]
CrossFit – Tue, Sep 19
CrossFit Inventive – CrossFit Warm-up MOBILITY Banded Upper Wrist 30s Pigeon 1:00 e.s Lower Back/Hipflexor 30s e.s —- ACTIVATION 30 Calf Pumps 100m Run 10 Banded Pass Throughs 30 Red Banded Pull-aparts 10 Banded Press — BARBELL 10 Wrist Rotations 5 Push Press 5 Push Jerks 5 Hang Clean & Split Jerks — Push Press […]
Pure Conditioning – Tue, Sep 19
CrossFit Inventive – Pure Conditioning Warm-up 1 Min Bike 1 Min Ski 10 Scorpions F/B Banded Lower Twisted Cross 30s e.s Wrist Forward Facing 30s — ACTIVATION 1 Min Plank Hold 20 Side Plank Pulses e.s 20 Banded Good Mornings 5 Inchworm 1 Push-up 10m Bear Crawl 3 DB Over Shoulder — Metcon (Time) For […]
CrossFit – Mon, Sep 18
CrossFit Inventive – CrossFit Warm-up Prep: 6 x 10m Shuttle Runs 4 x 10m Side Skips 2 x 10m High Knees 2 x 10m Butt Kicks 10 Leg Swings F/L — Mobility Couch 1 Min e.s Frog 2 Mins Ankle Mobility 30s e.s Front Rack 30s Wrist 30s 15 x Wall Ball T-Spine Plated Ext […]
Pure Conditioning – Mon, Sep 18
CrossFit Inventive – Pure Conditioning Warm-up 1 Min Row Banded Upper 20 Scorpions F/B Lower Back/Hipflexor 30s e.s Pigeon 30s e.s 30 Calf Pumps — ACTIVATION 1 Min Plank Hold 10 Dunmbell RDL’s e.s 12 DB Alt Clean & Jerks 10 HRPU’s 1 Mn Plank Hold — Metcon (Time) 2 Minutes On-1 Minute Off: 14/12 […]
CrossFit – Sat, Sep 16
CrossFit Inventive – CrossFit Warm-up P1 Bike Erg 1:00 P2 Plank 1:00 [Swap] P1 45s Bike P2 45s Superman Hold [Swap] P1 30s Bike P2 30s Squat Hold On Wall [Swap] — Mobility Standing Quad 30s e.s Lat On Upright 30s e.s Pec On Upright 30s e.s — ACTIVATION P1. 10 BB WRIST ROTATIONS 10 […]
CrossFit – Fri, Sep 15
CrossFit Inventive – CrossFit Warm-up 10 x Forwards/Backwards Shuttle Runs 4 Laps Side Skips 2 Laps Single Leg RDL Walks — Mobility Spiderman 30s e.s Pigeon 30s e.s 3 Way Puppy Dog 30s each Wrist Forward Facing 30s — Activation 20 Banded Good Mornings 30s HS Hold (Aim to not rely on the wall) Or […]
Pure Conditioning – Fri, Sep 15
CrossFit Inventive – Pure Conditioning Warm-up 1:00 Row 1:00 Ski 30s Spiderman e.s 30s Lower Back/Hipflexor e.s 30s Calf e.s 30 Calf Pumps — ACTIVATION 10 X 10 M Shuttle Runs 10m Broad Jumps (Land Soft Knees) 20m Farmers Carries — Cap 40 Mins (Time) 4 Rounds For Time: 500/400m Row 500/400m Ski 12 Jumping […]