CrossFit – Tue, Apr 9
CrossFit Inventive – CrossFit Warm-up 2:00 Machine 20 Scap Push-ups 30 Twisted Cross e.s 30s Puppy Dog Pose Left/Right 30s Samson + Tricep —— Activation 20 Banded Pull-aparts 10 Banded Pass Throughs 10 Banded Press 20s Active Hollow Hang 5 Kipping Swings —- Empty Barbell 5 Snatch Grip Deadlifts 5 Snatch High Pulls 5 Power […]
Pure Conditioning – Tue, Apr 9
CrossFit Inventive – Pure Conditioning Warm-up 30s Ski 10 Scorpion F/B 30s Lower Back/Hip Flexor e.s 30s Ski 20 Banded Pull-aparts 30s Puppy Dog Pose 30s Ski 15 KB Stiff Legged Deadlifts 30s Glute e.s ——- Midline 50 Light Plate Twists 50 Ankle Taps 50 Bicycle’s 50 Reverse Cruches 5 min cap —- Metcon (No […]
CrossFit – Tue, Apr 9
CrossFit Inventive – CrossFit Warm-up 2:00 Machine 20 Scap Push-ups 30 Twisted Cross e.s 30s Puppy Dog Pose Left/Right 30s Samson + Tricep —— Activation 20 Banded Pull-aparts 10 Banded Pass Throughs 10 Banded Press 20s Active Hollow Hang 5 Kipping Swings —- Empty Barbell 5 Snatch Grip Deadlifts 5 Snatch High Pulls 5 Power […]
CrossFit – Mon, Apr 8
CrossFit Inventive – CrossFit Warm-up 2:00 Machine 4 Laps Halo Crab Walks 10 Halo Air Squats 10 Leg Swings F/L 20 Banded Pull aparts 10 Ring/Bar Kipping Swings 30s Couch e.s 30s Active Spiderman 30s banded Ankle Mobility Wrist 30s —— 5 Barbell Kang Squats 5 Barbell Back Squats 2s Pause in bottom 5 Front […]
Pure Conditioning – Mon, Apr 8
CrossFit Inventive – Pure Conditioning Warm-up 1:00 Bike 3 Rounds: 10 Banded Press 10 Banded Pass Throughs 10 Frog Hops 1:00 Bike 1 Round: 30s Plank Hold 30s Side Plank e.s 30s Superman Hold 1:00 Bike Mobility 30s Standing Quad e.s 30s Lat On Upright 30s Pec On Upright — Metcon (No Measure) 0:00-5:00 AMRAP […]
Pure Conditioning – Mon, Apr 8
CrossFit Inventive – Pure Conditioning Warm-up 1:00 Bike 3 Rounds: 10 Banded Press 10 Banded Pass Throughs 10 Frog Hops 1:00 Bike 1 Round: 30s Plank Hold 30s Side Plank e.s 30s Superman Hold 1:00 Bike Mobility 30s Standing Quad e.s 30s Lat On Upright 30s Pec On Upright — Metcon (No Measure) 0:00-5:00 AMRAP […]
CrossFit – Fri, Apr 5
CrossFit Inventive – CrossFit Warm-up Mobility 10 Scorpions F/B 30s Lower Back/Hipflexor e.s Spiderman + Int/Ext Rotations 30s Pike Press Through. —— Red Band: 10 Pull-aparts 10 Pass Throughs 10 OHS 10 Press —- Barbell 10 Good Mornings 1 Back Squat 10s Pause In Bottom of squat 5 Hang High Pulls 3 High Pulls from […]
Pure Conditioning – Fri, Apr 5
CrossFit Inventive – Pure Conditioning Warm-up 5:00 Moderate Pace Bike Jump off every minute and complete 3 Inchworms + 1 Push-up. Start on bike. —— 10 Leg Swings F/F 10 Reverse Lunges 15 Banded Good Mornings 30 Halo Glute Bridges 45s Hang From Pull-up bar 60s Static Wall Squat —— Build Weights On Sleds & […]
Bullet Proof – Fri, Apr 5
CrossFit Inventive – Bullet Proof Warm-up Static Midline: 30s Superman Hold 30s Hollow Hold 30s Superman Hold 30s Side Plank Hold e.s —- Supine GHD Hold (4 Rounds for reps) 30s On/1:00 Off x 3 Sets Hold at weight plate at chest if you want to make it more challenging. Barbell Row 4 Sets 8 […]
CrossFit – Fri, Apr 5
CrossFit Inventive – CrossFit Warm-up Mobility 10 Scorpions F/B 30s Lower Back/Hipflexor e.s Spiderman + Int/Ext Rotations 30s Pike Press Through. —— Red Band: 10 Pull-aparts 10 Pass Throughs 10 OHS 10 Press —- Barbell 10 Good Mornings 1 Back Squat 10s Pause In Bottom of squat 5 Hang High Pulls 3 High Pulls from […]