Bullet Proof – Fri, Sep 15
CrossFit Inventive – Bullet Proof Warm-up 10 Banded Pull-aparts 10 Banded Press 10 Banded Rows 20 Banded Tricep EXT 20 Scap Push-ups — Incline Dumbbell Bench Press (4 x 10) Build up to a challenging load and complete 4 sets same load. 90s Rest Weighted Chin Ups Use Underhand Grip3 x Max Sets Choose a […]
CrossFit – Thu, Sep 14
CrossFit Inventive – CrossFit Warm-up 2:00 Machine Banded Lower 30s Wrist 3 Way Puppy Dog Pose 30s Calf — Activation 3 Rounds: 10 Barbell Good Mornings 10 Barbell Bent Over Rows 5-10 Wide Grip Strict Pull-ups 20 Dubz/40 Singles 1:00 Rest Add loads to barbell if needed —- 30 minute Cap (Time) L1 10 Rounds […]
Pure Conditioning – Thu, Sep 14
CrossFit Inventive – Pure Conditioning Warm-up 2 min Bike 100m Run 30 Calf Pumps 30s Spiderman e.s 30s Lower Back/hipflexor e.s 30s Twisted Cross e.s — 3 Rounds: 30s Plank Hold 10 Banded Rows From Rig 10 KB RDL’s — Metcon (No Measure) EMOM 10: 1 – 10 Russian KBS 24/16 + 15 Abmat Sit-ups. […]
CrossFit – Wed, Sep 13
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e.s Calf On Upright 30s e.s Lat On Upright 30s e.s Pec On Upright 30s e.s Wrist Back/Forward Facing — 10 Banded Pull-aparts 10 Banded Press 5 Down Dog push-ups/Standard Push-ups 20-30s HS Hold/Wall Walk Hold/Active Plank Hold — 12 Minutes (No Measure) L1 3 Sets For Quality: […]
Olympic Weightlifting – Wed, Sep 13
CrossFit Inventive – Olympic Weightlifting Warm-up 10 Shuttle Runs 2 Laps High Knees 2 Laps Butt Kicks 10 Leg Swing F/L 5 Inchworms 1 Push up 30s active spiderman e.s 1:00 Squat Hold 30s Ankle Mobility — PVC 10 Pass Through 10 Pass arounds e/w 10 OHS 5 Snatch Balance 5 Zots Press — Barbell […]
Bullet Proof – Wed, Sep 13
CrossFit Inventive – Bullet Proof Warm-up Light Load 10 Single Leg KB RDL e.s 10 Single KB Strict Press e.s 10 Russian KBS 20 Alt Shoulder Taps 30s Superman Hold — Super Set Session. Single Leg DB Step Ups Hold two dumbbells by your side. 3 x 8 Each Leg [Light Load] Super Set with; […]
Pure Conditioning – Tue, Sep 12
CrossFit Inventive – Pure Conditioning Warm-up 1 Min Each Machine Moderate Pace 30s Spiderman Hold e.s 30s Puppy Dog Pose 30s Squat Hold — Midline: 2 Rounds: 100 Flutter Kicks 20 V-sits — Metcon (No Measure) 5 Sets: 20/15 cal Ski 30s Rest Straight Into 5 Sets: 20/15 Cal Bike Erg 30s Rest Straight Into […]
CrossFit – Tue, Sep 12
CrossFit Inventive – CrossFit Warm-up Mobility Banded Upper Couch 1:00 e.s Lower Back/Hipexor 30s e.s Wrist 30 — ACTIVATION 30 Calf Pumps 1 Carpark Run 20 Banded Pull-aparts 10 Banded Press 10 Banded OHS — 1 Set of 10 Military Press with empty Barbell — Seated Barbell Military Press (Weight) Every 2:30 x 4 Sets […]
CrossFit – Mon, Sep 11
CrossFit Inventive – CrossFit Warm-up 6 x 10m Shuttle Runs 4 Laps Side Skips 10 Air Squats 2 Laps Single Leg RDL Walks — Mobility Frog 2:00 Front Rack 30s Puppy Dog 30s Ankle Mobility 30s e.s — Glute Activation 4 Laps Halo Crab Walks — Barbell 10 Wrist Rotations 5 Empty BB Front Squats […]
Pure Conditioning – Mon, Sep 11
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Bike 10 Leg Swings f/L 30s Lat e.s 30s Quad e.s 30s Calf e.s 30s Spiderman e.s — Activation 30 Calf Pumps 20 Banded Pull aparts 30s Dead Hang 30s Superman Hold 30s Plank Hold — Metcon (Time) 3 Rounds For Time 800m Row 15 Burpee Pull-ups 2,000m […]