CrossFit – Tue, Aug 22
CrossFit Inventive – CrossFit Warm-up Plank Hold: 10s On/10s Off 20s On/10s Off 30s On/10s Off 40s On/10s Off — Mobility 3 Way Puppy Dog Pose Pigeon 30s e.s Active Spiderman + 5 Rotations e.s Samson + Tricep 30s e.s — ACTIVATION 10 Banded Pull aparts 10 Banded Pass Throughs 10 Banded Press — Barbell […]
Pure Conditioning – Tue, Aug 22
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Bike Couch 1:00 e.s Hamstring 1:00 e.s Calf 30s e.s 30 Calf Pumps — 20 Halo Glute Bridges 20 Banded Good Mornings — Bike Erg Threshold (No Measure) 30 sec Easy (60RPM) – 30 sec Easy (60-65 RPM) 30 sec Easy (70 RPM), 30 sec Moderate (70-75 RPM) […]
CrossFit – Mon, Aug 21
CrossFit Inventive – CrossFit Warm-up 30s Shuttle Runs 30s Side Skips 15s High Knees 15s Butt Kicks — Mobility Couch 1:00 e.s Frog 2:00 Ankle Mobility 30s e.s Front Rack 30s Wrist 30s — ACTIVATION 5 Squats To Hamstring 20 Halo Glute Bridges 10 BB Wrist Rotaions 5 BB Front Squats — Front Squat Waves: […]
Pure Conditioning – Mon, Aug 21
CrossFit Inventive – Pure Conditioning Warm-up Mobility 1 Minute on each machine 30s Standing Quad e.s 30s Standing Pec e.s 30s Standing Lat e.s —- Accessories 3 Sets: 20 Halo Glute Bridges 15 Side Plank Pulses e.s 6 Single Leg KB-RDL’s e.s — 32 Minutes (No Measure) Go Every 4:00 x 8 rounds: 15 Calorie […]
Bullet Proof – Fri, Aug 18
CrossFit Inventive – Bullet Proof Warm-up 1 Min Row 1 Min Plank 20 Pull Aparts 10 Pass Throughs 2 Rounds with light DB 5 Lateral Raises 5 Upright Rows 5 Hammer Curls 5 Strict Press 5 Tricep Extensions Standing Banded Abduction (3×15 each leg) Place band at bottom of upright and put outside leg through […]
Pure Conditioning – Fri, Aug 18
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Bike 1:00 Ski 1:00 Couch e.s 30s Twisted Cross e.s 30s Puppy Dog Pose (3 Way) — ACTIVATION 60 Side Plank Pulses (30 e.s) 50 Plate Twist 10/5kg 40s Static Wall Sit 30 Banded Pull-aparts 20 Overhead Plate Sit-ups 10/5kg 10 Hand Release Push-ups —- Lung Buster (Calories) […]
CrossFit – Fri, Aug 18
CrossFit Inventive – CrossFit Warm-up 10 x 10 M Shuttle Runs 4 Laps Bottoms up KB Carries e.s 1:00 Active Plank Hold — MOBILITY Twisted Cross 30s e.s Puppy Dog 30s e.s Samson + Tricep 30 s e.s Calf 30s e.s — ACTIVATION IN ANY ORDER: 30 L-RING HOLD 30S SKIPPING 30S CALF PUMPS 30S […]
CrossFit – Thu, Aug 17
CrossFit Inventive – CrossFit Warm-up 90s Machine 3 Sets: 20 Hollow Rocks/V-Sits 10 Light DB Lateral Raises 10 Barbell Good Mornings 20/15kgs —- Mobility Samson + Tricep 30s e.s Spiderman + Hamstring 30s e.s Twisted Cross 30s e.s Wrist 30s e.s — BARBELL 10 Wrist Rotations 5 Strict Press 5 Deadlifts 5 Power Cleans — […]
Pure Conditioning – Thu, Aug 17
CrossFit Inventive – Pure Conditioning Warm-up 1:00 Ski Banded Upper Banded Lower — ACTIVATION 1 Min Hollow Plank Hold On Hands 20 Banded Pull aparts 3 Laying To Standing Rope Climbs/5 Ring Rows 10 Frog Hops 5 Jumping Pull-ups — Metcon (Time) 27 – 21 – 15 – 9 of; Calorie Ski Erg 4 – […]
CrossFit – Wed, Aug 16
CrossFit Inventive – CrossFit Warm-up 3 Rounds: 6 Shuttle Runs 6 Single Leg DB or KB RDL’s e.s — MOBILITY Lower Back/Hipflexor 30s e.s Puppy Dog 30s Barbell Hamstring Stretch 1 Minute. (keep legs as straight as possible letting hang towards the floor. Take a wider grip on the bar if your flexible) — ACTIVATION […]