CrossFit – Sat, Aug 5
CrossFit Inventive – CrossFit Metcon Partner WOD (Time) For Time: 3,000m Bike Erg 22 Front Squats @90/55kgs 3,000m Bike Erg 12 Rope Climbs 3,000m Bike Erg 22 Front Squats @90/55kgs 3,000m Bike Erg 44 Burpee Chest To Bar Pull-ups * Front Squats are taken from the rack. * After 2nd set, place the bar on […]
CrossFit – Fri, Aug 4
CrossFit Inventive – CrossFit Warm-up 30s Plank Hold 6 Shuttle Runs 20 Calf Pumps 6 Shuttle 10 Alt Shoulder Taps 6 Shuttle Runs 30s Static Wall Squat — Mobility Pec On Upright 30s e.s Lat On Upright 30s e.s Calf On Upright 30s e.s Spiderman 30s e.s —- ACTIVATION 20 Scap Push-ups 20 Banded Pull-aparts […]
Pure Conditioning – Fri, Aug 4
CrossFit Inventive – Pure Conditioning Warm-up 100m Run 10 Leg Swings F/L 30s Standing Quad e.s 30s Calf e.s 30s Spiderman e.s 30s Scorpions Front Only 30s Calf Pumps — ACTIVATION 10 KB single leg RDLs e.s 10 Russian KBS 10 Ring Scap Pulls/Bar 5 Ring Kipping Swings/Bar Ring T2B Practice — Metcon (Time) Buy […]
Bullet Proof – Fri, Aug 4
CrossFit Inventive – Bullet Proof Warm-up 1 min row Banded Upper Frog 1.00 Glute 30s 20 Halo Glute Bridges 12 Reverse Lunges Red Band: 10 Pull Aparts 10 Pass Throughs 10 Rows 10 Presses Bulgarian Split Squats (4×8 each leg) You may build through these sets Rest 2min between sets Supinated Barbell Row (3×10) Palms […]
CrossFit – Thu, Aug 3
CrossFit Inventive – CrossFit Warm-up 30s Shuttles 30s Plank Hold 30s Side Skips 30s Superman Hold — Mobility 10 Scorpions F/B 30s Spiderman e.s Way Puppy Dog 30s each — Activation 15 Banded Good Mornings 15 Banded Press 5 Inchworms No Push-ups 5 Down Dog Push-ups/Or Normal 30s HS-Hold — Deadlift Build up to 60% […]
Pure Conditioning – Thu, Aug 3
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Bike Couch 1:00 e.s Banded Lower — BIKE ERG WORK [33 mins] (No Measure) 3 sets of: 1 min Hard (Highest RPM) 2 min Moderate (Middle RPM) 1 min Easy (Lowest RPM) No rest between sets – 1 min Rest 40 sec Hard (85-95 RPM) – 20 sec […]
CrossFit – Wed, Aug 2
CrossFit Inventive – CrossFit Warm-up Tabata 20/10 x 8 Sets: Shuttle Runs/On Hands Plank Holds — Mobility Banded Upper Lower Back Hipflexor 30s e.s Pigeon 30s e.s — ACTIVATION 2 Rounds: 15 Single Arm Banded Rows e.s 5 Slow Eccentric Ring Dips/Eccentric Push-ups/Dip Bar Eccentrics. — 15 minutes. (No Measure) Super Set: x 5 Sets […]
Olympic Weightlifting – Wed, Aug 2
CrossFit Inventive – Olympic Weightlifting Warm-up Mobility Banded Upper Couch 1:00 e.s Frog 2:00 — ACTIVATION 20 Banded Pull-aparts 10 Banded Pass Throughs 10 Banded OHS 30s Squat Hold Barbell 3 Snatch Deadlifts 3 Snatch High Pulls 3 Power Snatches 3 High Power Snatches 3 Back Rack Snatch Grip Push Jerks 3 OHS — Snatch […]
Bullet Proof – Wed, Aug 2
CrossFit Inventive – Bullet Proof Warm-up 3 Rounds: 30 V-sits 1 Minute Plank Hold [1 Minute Rest] — 20 Banded Pull aparts 10 Banded Press 20 Scap Push-ups — Double Dumbbell Alternating Bent Over Rows 4 x 20 Rest 90s between sets. Build or stay the same load. Double Dumbbell Alternating Bench Press 4 x […]
CrossFit – Tue, Aug 1
CrossFit Inventive – CrossFit Warm-up 2:00 Machine — Mobility Couch 1:00 e.s Pigeon 1:00 e.s Twisted Cross 30s e.s Front Rack 30s Wrist 30s Ankle Mobility 30s e.s —– ACTIVATION 30 Halo Glute Bridges 10 Halo Air Squats 10 Barbell Back Squats —- Back Squat [In 15-20 Mins Max] 1 x 5@70% 1 x 4@75% […]