CrossFit – Mon, Aug 28
CrossFit Inventive – CrossFit Warm-up 1:00 Bike Then 1:00 Shuttle Runs — Mobility Frog 2:00 Couch 1:00 e.s Ankle Mobility 30s e.s Front Rack 30s Wrist 30s — Activation 4 Laps Halo Crab Walks 10 Halo Air Squats 30 Calf Pumps — Barbell: 10 Wrist Rotations 5 Front Squats 5 Thrusters 5 Power Cleans — […]
Pure Conditioning – Mon, Aug 28
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Bike Erg Couch 1:00 e.s Hamstring On Upright 1:00 e.s Calf 30s e.s On Upright — ACTIVATION 20 Banded Good Morning 10 Active Supermans 1:00 Plank Hold 20 Side Plank Pulses e.s 1:00 Hollow Hold —- Intrevals (Time) For Time: 1 Minute On/ 1 Minute Off Until The […]
Bullet Proof – Fri, Aug 25
CrossFit Inventive – Bullet Proof Warm-up Banded Upper 10 Scorpions F/B 5 Inchworms 1 Push Up Red Band 20 Pull Apart 10 Pass Throughs 10 Rows 10 Curls 10 Tricep Extensions Single Arm Arnold Press (3×10) Hold dumbbells slightly above shoulders w/palms facing you and elbows pointing to floor Press DB’s overhead while rotating until […]
CrossFit – Fri, Aug 25
CrossFit Inventive – CrossFit Warm-up 10 Shuttle Runs 4 Laps High Knee Running 4 Laps Butt Kicks — Mobility 5 Inchworms 1 Push-up 10 Scorpions F/B 30s Lower Back/Hipflexor e.s 30s Twisted Cross e.s 30s Samson e.s 30s Squats Hold — ACTIVATION 20 Banded Pull-aparts 20 Calf Pumps 10 Scap Push-ups 10 Wall Facing Squats […]
Pure Conditioning – Fri, Aug 25
CrossFit Inventive – Pure Conditioning Warm-up Midline (15 mins) 50 Strict Straight Legged Raises 50 V-Sits 50 Hollow Rocks/Tuck Knee Hollow — Mobility Use Uprights: 30s lat e.s 30s Pec e.s 30s Calf e.s — ACTIVATION 10 Scap Pulls 10 Ring Rows 10 Scap Push-ups 10m Bear Crawl — Metcon (Time) For Time: 8 Sets: […]
CrossFit – Thu, Aug 24
CrossFit Inventive – CrossFit Warm-up 10 Shuttle Runs 2 Laps Bear Crawls 2 Laps Walking Lunges — Mobility 30s Lat On Upright e.s 30s Pec On Upright e.s 1:00 Hamstring On Upright e.s 30s Lower Back/Hipflexor e.s — Activation 20 Banded Good Mornings 10 Scap Pulls 5 Kipping Knee Raises 10 Barbell Deadlifts —- Metcon […]
Pure Conditioning – Thu, Aug 24
CrossFit Inventive – Pure Conditioning Warm-up 3 Rounds: 6 Cal Bike 6 x 10m Shuttle Runs 10 Single KB-RDL’s e.s 5 HRPU’s — Mobility Banded Lower Calf 30s e.s 30 Calf Pumps — 35 Minutes (No Measure) Every 7 Minutes x 5 Sets: 30/25 Calorie Bike Erg 20 x 10m Shuttle Runs 10 Alt Single […]
CrossFit – Wed, Aug 23
CrossFit Inventive – CrossFit Warm-up Mobility Banded Upper Wrist 30s Forwards & Backwards Facing Lower Back/Hipflexor 30s e.s Spiderman 30s e.s —- ACTIVATION 2 Sets: 10 Light DB Lateral Raises 10 Light DB Strict Press 5 Eccentric HS Lowers/Eccentric Push-ups — 10 Empty BB Strict Press — Strict Press Keep tight throughout. No assistance through […]
Olympic Weightlifting – Wed, Aug 23
CrossFit Inventive – Olympic Weightlifting Warm-up Mobility Banded Upper Wrist 30s Lower Back/Hipflexor 30s e.s Samson + Tricep 30s e.s — Activation 10 Banded Pull aparts 10 Banded Press 2 Laps Walking Lunges Active Band Over Head 20 Body weight Glute Bridges — Barbell 10 Wrist Rotations 5 Good Mornings 3 High Hang Power Cleans […]
Bullet Proof – Wed, Aug 23
CrossFit Inventive – Bullet Proof Warm-up 1 Min Row Banded Upper Red Band: 10 Pull Aparts 10 Pass Throughs 10 Presses 5 Inchworms 2 Push ups Incline Barbell Bench Press (4×8) Same Weight for 3 sets Rest 2 min between sets Barbell RDL’s (3×10) Focus on pushing butt back and getting that tension in the […]