Bullet Proof – Wed, Aug 16
CrossFit Inventive – Bullet Proof Warm-up 2 Rounds 10 Banded Lat Rows From Rig 5 Stationary Split Squats e.s 5 HRPU’s [Down slow/Up fast] — Strict Pull-ups (4xMax) Use a band if you can’t get 5 or more Rest 2min between sets Supinated Barbell Row (3×10) Palms facing forward Shoulder width grip Keep elbows close […]
Olympic Weightlifting – Wed, Aug 16
CrossFit Inventive – Olympic Weightlifting Warm-up Wallball Weighted T-Spine Mobility 1:00 Puppy Dog On Wallball Squat Hold 1:00 Ankle Mobility 30s e.s —- 2 laps Halo Crab Walks 10 Banded Pass Throughs 10 Banded Pull aparts 10 Banded Press 10 Banded OHS — Barbell 3 Snatch High Pullls 3 Hang Muscle Snatch 3 Hang Power […]
CrossFit – Tue, Aug 15
CrossFit Inventive – CrossFit Warm-up Mobility Banded Upper Wrist Forward Facing Spiderman + Rotations — ACTIVATION 15 Banded Single Arm Rows e.s 15 Banded Press 5 HRPU’s 10 Scap Pulls 5 Kipping Knee Raises 30s HS Hold/Wall Walk Hold —- Metcon (Weight) 5 Sets: 10 Strict Pull-ups Super Set with: 10 Dumbbell Bench Press Rest […]
Pure Conditioning – Tue, Aug 15
CrossFit Inventive – Pure Conditioning Warm-up 1:00 Ski 1:00 Bike 30s Spiderman Lunge Hold e.s 30s Pigeon e.s 30s Twisted Cross e.s — ACTIVATION 15 Banded Good Mornings 2 Laps Halo Glute Bridges 10m Walking Lunges Warm-up To KBS — 38 minutes (No Measure) Every 2:00 Mins x 5 Sets: 1 – 18/14 Cal Ski […]
CrossFit – Mon, Aug 14
CrossFit Inventive – CrossFit Warm-up 30s Shuttle Runs 30s Side Skips 15s High Knees 15s Butt Kicks — Mobility Couch 1:00 e.s Spiderman 30s e.s Ankle Mobility 30s e.s Front Rack 30s Wrist 30s — ACTIVATION 5 Squats To Hamstring 20 Halo Glute Bridges — Barbell 10 Back Squats 10 Wrist Rotations 3 Power Cleans […]
Pure Conditioning – Mon, Aug 14
CrossFit Inventive – Pure Conditioning Warm-up 1:00 Bike 1:00 Shuttle Runs 10 Leg Swings F/L 30s Standing Quad e.s 30s Calf e.s 30s Lat e.s 30s Spiderman e.s — 3 Rounds: 10 DB Strict Press e.s 20 Calf Pumps 10 Side Plank Pulses e.s 10 Active Supermans — Metcon (AMRAP – Reps) 2:00 On/1:00 Off: […]
CrossFit – Sat, Aug 12
CrossFit Inventive – CrossFit Warm-up 200m Run 5 Inchworms 1 Push-up Spiderman 30s e.s Pigeon 30s e.s Twistwed Cross 30s e.s Lower Back/Hipflexor 30s e.s 10 Scorpions F/B — P1: Empty BB 10 Wrist Rotations 5 Deadlifts 5 Hang Power Cleans 5 Push Jerks P2: 8 KBS 8 KB Hang Snatches (4e.s) 8 KB Thrusters […]
CrossFit – Fri, Aug 11
CrossFit Inventive – CrossFit Warm-up 1:00m Shuttle Runs 1:00m Plank 1:00m Bike — Banded Lower Pigeon 30s e.s — ACTIVATION 20 Banded Good Mornings 10 Barbell Deadlifts — Deadlift Deficit Deadlifts (Stand on 25kg Plate) 5 x 3 @Same Load. Rest as needed between stets. Working through a larger range of motion. Keep Loads manageable. […]
Pure Conditioning – Fri, Aug 11
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Bike Couch 1:00 e.s Pigeon 1:00 e.s 10 Scorpions F/B 30s Lower Back/Hipflexor e.s —- ACTIVATION 3 Sets: 10 GHD B/E 15 Abmat Sit-ups 30s Wall Squat Hold — Metcon (Calories) Bike Erg Intervals: 30s On/30s Off x 30 Rounds. Score: Max Calories. Same on any other machine.
Bullet Proof – Fri, Aug 11
CrossFit Inventive – Bullet Proof Hip Thrusters (3×10 ) You can build through these sets Rest 2 min between sets 2 Position Landmine Row (3×8 reps in each position) Regular Landmine row into Lateral Landmine RowSame weight for 3 sets Rest 2 min between sets Barbell Front Raises (3×12-15 reps) Palms facing down Hand at […]