CrossFit – Thu, Aug 10
CrossFit Inventive – CrossFit Warm-up Mobility Banded Upper Calf On Upright 30s e.s 30 Calf Pumps 1:00 Squat Hold — ACTIVATION Tabata 20/10: Alternating Between: – Skipping of your choice – Scap Push-ups — Metcon (Weight) 5 Rounds: 15 x Flat Dumbbell Bench Press @ Challenging Building Load. Straight Into: Max Chin Over Bar Hold. […]
Pure Conditioning – Thu, Aug 10
CrossFit Inventive – Pure Conditioning Warm-up Couch 1:00 e.s Banded Hamstring 1:00 e.s Banded Lower Back 30s e.s Banded Adductors 30s e.s 3 Way Puppy Dog Pose 30s each —- Plank Hold 1:00 30s Side Plank e.s 30s Superman Hold 1:00 Rest 40 Elbow Knee Cycles 40 Ankle Taps 20 Reverse Crunches 1:00 Rest 30 […]
CrossFit – Wed, Aug 9
CrossFit Inventive – CrossFit Warm-up Mobility Banded Upper Wrist 30s Active Spidermans + 5 Rotations e.w Pigeon 1:00 e.s — ACTIVATION 20 Banded Pull-aparts 10 Turkish Get-ups (5 e.s) 10m Pike HS-Walk 1 Wall Walk/3 Inchworms — Strict Press Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension. Super […]
Bullet Proof – Wed, Aug 9
CrossFit Inventive – Bullet Proof Warm-up 20 Banded Face Pulls 20 Scap Push-ups 20 Banded Tricep Ext 10 Banded Rows e.s — Incline Barbell Bench Press 4 Sets 8 Reps Building over the 4 sets. Barbell Row Challenging Load. 90s rest Dumbbell Shoulder Shrugs 4 x 10 Challenging Load. Hold for 1-2s seconds in the […]
Olympic Weightlifting – Wed, Aug 9
CrossFit Inventive – Olympic Weightlifting Warm-up Foam Roll: Lats 1:00 e.s ITB’s 1:00 e.s — Mobility Steady Shuttles 1:00 Leg Swings F/L Spiderman/Couch Stretch Combo 30s each Kettlebell Ankle Mobility 30s e.s 6 Kettlebell Tempo Squats 3s Eccentric/ up fast Wrist 30s —- 3 Laps e.s Kettlebell Bottoms up Carry 20 Halo Glute Bridges — […]
Pure Conditioning – Tue, Aug 8
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Row 2:00 Bike — 10 Leg Swings F/L 30s Calf e.s 30 Calf Pumps 30s Spiderman e.s 30s Pigeon e.s — Midline/Activation: 3 Rounds: 10 Banded Good Mornings 20 V-Sits 20 Plate Twists (Heavy) 1:00 Plank — — Metcon (AMRAP – Rounds and Reps) AMRAP 30: 300m Run […]
CrossFit – Tue, Aug 8
CrossFit Inventive – CrossFit Warm-up Foam Roll 5 Minutes 1 Minute Steady Shuttles (Mixed) 2:00 Frog Couch 1:00 e.s Ankle Mobility 30 s e.s Lower Back 30s e.s Front Rack 30s Wrist 30s with rotations — ACTIVATION 4 Laps Halo Crab Walks 10 Halo Air Squats 3 Rounds: 6 BB Thrusters 6 Scap Pulls wit […]
CrossFit – Mon, Aug 7
CrossFit Inventive – CrossFit Warm-up General 3 Rounds: 6 Shuttle Runs 6 Banded Press e.s 6 Stationary Split Squats e.s — Mobility Front Rack 30s Twisted Cross 30s e.s Wrist 30s + 3 Rotations e.w Samson + Tricep 30s e.s Calf 20s e.s 30 Calf Pumps — Barbell 10 Good Mornings 10 Wrist Rotations 3 […]
Pure Conditioning – Mon, Aug 7
CrossFit Inventive – Pure Conditioning Warm-up 3 Rounds: 20 V-sits 30s Hollow Hold 15 Side Plank Pulses e.s 30s Rest —- Lower Back/Hipflexor 30s e.s Twisted Cross 30s e.s Puppy Dog 30s —- Warm-up To Sit-up and DB HPS — Metcon (No Measure) EMOM 32: 8 Sets: 1 – 12 GHD Sit-ups 2 – 12/8 […]
Pure Conditioning – Sat, Aug 5
CrossFit Inventive – Pure Conditioning Metcon (Time) For Time: 2,000m Bike Erg 22 Front Squats @90/55kgs 2,000m Bike Erg 12 Rope Climbs 2,000m Bike Erg 22 Front Squats @90/55kgs 2,000m Bike Erg 44 Burpee Chest To Bar Pull-ups * Front Squats are taken from the rack. * After 2nd set, place the bar on the […]