Pure Conditioning – Sat, Sep 9
CrossFit Inventive – Pure Conditioning
CrossFit – Sat, Sep 9
CrossFit Inventive – CrossFit Warm-up P1 Plank Hold 1 Min P2 Row 1 Min (Swap) — Lower Back/Hipflexor 30s e.s Twisted Cross 30s e.s Spiderman 30 e.s Samson + Tricep 30s e.s 30s Calf e.s 30 Calf Pumps — 6 Minutes on movement prep with partner — 1-time exercise (Time) 2 Rounds For Time: 1,000m […]
CrossFit – Fri, Sep 8
CrossFit Inventive – CrossFit Warm-up 2:00 Machine — Mobility Foam Roll Lats 1:00 e.s Puppy Dog on roller 1:00 Twisted Cross 30s e.s Frog 90s Lower Back/Hipflexor 30s e.s —- ACTIVATION 20 Banded Pull-aparts 10 Banded Pass Throughs 10 Scap Pulls 5 Kipping Swings/Hollow Rocks 3 Strict Pull-ups/5 Ring Rows — Barbell: 10 Wrist Rotations […]
Pure Conditioning – Fri, Sep 8
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Ski 10 Scorpions F/B 30s Lower Back/Hipflexor e.s 30s Spiderman Hold e.s 30s Twisted Cross e.s —– 3 Rounds 10 Hollow Rocks 10 Active Supermans 5 Inchworms No Push-up — Metcon (Calories) 2 Minutes On/1 Minute Off x 10 Sets (30 Minutes) 12 x KB-SDHP 24/16kg 8 Strict […]
Bullet Proof – Fri, Sep 8
CrossFit Inventive – Bullet Proof Bench Press (3 x 10 Building Then Drop Set straight after the 3rd set. Reduce Load enough to get 8-15 reps in the drop set. Looking for some volume in the drop set. ) Arnold Press (4 x 8 Reps Building. Can Stand or Sit. Keep Core Engaged. ) Using […]
Pure Conditioning – Thu, Sep 7
CrossFit Inventive – Pure Conditioning Warm-up 1 min ski 1 min bike 10 leg swings f/l 30s standing quad e.s 30s Spiderman e.s 30s Samson + Tricep e.s — ACTIVATION 30 Calf Pumps 10 Alt Box Step-ups 10 Slt DB Snatches 10 Single DB Goblet Squats — Establish WOD Loads — 36 minutes (No Measure) […]
CrossFit – Thu, Sep 7
CrossFit Inventive – CrossFit Warm-up Mobility 10 Scorpions F/B Lower Back/Hipflexor 30s e.s Twisted Cross 30s e.s 3 Way Puppy Dog Pose 30s each Pigeon 1:00 e.s — Activation 3 Laps Each With Partner: Reverse Banded Walks 5 Inchworm 1 Push-up 1 Wall Walk/As Close as possible/10m Bear Crawl — 1 Light Set of 5 […]
CrossFit – Wed, Sep 6
CrossFit Inventive – CrossFit Warm-up Foam Roll 4 Minutes — Mobility Puppy Dog On roller 1:00 Twisted Cross 30s e.s Wrist 30s e.s Pigeon 30s e.s Squat Hold Knees Out 1:00 — Metcon (No Measure) EMOM 12: 4 sets. 1 – 10 Empty Barbell Good Morning Squats 2 – 20 Banded Tricep Extensions 3 – […]
Olympic Weightlifting – Wed, Sep 6
CrossFit Inventive – Olympic Weightlifting Warm-up 4 x 10m Shuttles 4 x 10m Side Skips 2 laps High Knees 2 Laps Butt Kicks 1 Lap Spiderman Lunge (add rotations) 1 Lap Inchworm 1:00 Squat Hold 30s Samson e.s 30s Wrist e.s 30 Calf Pumps — ACTIVATION 2 Laps Halo Crab Walks 1 Lap Small Broad […]
Bullet Proof – Wed, Sep 6
CrossFit Inventive – Bullet Proof Warm-up 20 Scorpions F/B 20 Halo Glute Bridges 20 Banded Good Mornings 2 Laps Walking Lunges 30s Chin-up Hold Over Bar — Hip Thrusters (4 x 8 ) 4 Sets 8 Reps Building 90s Rest Between Sets Record Heaviest 8. Pendlay Row (5 x 5) 5 Sets 5 Reps Building. […]