CrossFit – Tue, Jul 25
CrossFit Inventive – CrossFit Warm-up Mobility Banded Upper 10 Scorpions F/B 5 Inchworm 1 Push-ups 5 Squat To Hamstring 30 Slow Calf Pumps — ACTIVATION 30s Skipping 10 Scap Pulls 6 Barbell Clean & Jerks 6 Barbell Power Snatches — Strict Pull-ups 15 Sets: 5-7 Wide Grip Strict Pull-ups * Aim to EMOM * Rest […]
CrossFit – Mon, Jul 24
CrossFit Inventive – CrossFit Warm-up Split Jerk Use 3-4 building sets of 2 Reps until you establish your working load. Working Sets: 3 x 2 @same Load 3 x 1 @same Load *After each rep, make sure we are catching the bar with elbows high into a partial squat. Don’t load your back up. * […]
Pure Conditioning – Mon, Jul 24
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Bike 1:00 Ski 1:00 Banded Lat e.s 1:00 Banded Pec e.s 1:00 Couch e.s —- ACTIVATION 1:00 Plank Hold 20 Banded Pull-aparts 10 Banded pass Throughs 10 Banded Rows 1:00 Superman Hold 5 Pull-ups 10 Push-ups 15 Air Squats or Subbed variation — Metcon (No Measure) Mins 1-2: […]
Bullet Proof – Fri, Jul 21
CrossFit Inventive – Bullet Proof Warm-up Hip Thrusters (3×10) Same weight for all sets Rest 90sec between sets 2 Position Landmine Row (3×8 reps in each position) Regular Landmine row into Lateral Landmine RowSame weight for 3 sets Rest 2min between sets Incline Partial DB Cleavage Cutters (3×10) – Keep and squeeze DB’s together – […]
CrossFit – Thu, Jul 20
CrossFit Inventive – CrossFit Warm-up MOBILITY 20 Scorpions F/B 5 Inchworms 1 Push-up Twisted Cross 30s e.s 30s Active Spiderman Samson + Tricep 30s e.s — ACTIVATION 20 Banded Face Pulls 20 Banded Tricep Ext 5 Kipping Ring/Bar Swings 30s Hollow Top of Ring Hold 15s Bottom of Ring Hold 5 Ring Dip Negatives — […]
Pure Conditioning – Thu, Jul 20
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Each Machine — Couch 1:00 e.s Banded Lower Back 1:00 e.s 3 Way Puppy Dog Pose — ACTIVATION 20 Halo Glute Bridges 20 Banded Good Mornings 20 Banded Pull aparts — Metcon (Time) 8 Rounds For Time: 1,000/900m Bike Erg 500/400m Row [40 min cap]
CrossFit – Wed, Jul 19
Announcements Our Members night at Recoverie Cronulla is this Wednesday 19th 7-8pm RSVP on the Facebook event or txt Tash CrossFit Inventive – CrossFit Warm-up MOBILITY Foam Roll Lats 1:00 e.s Puppy Dog On Roller 1:00 Twisted Cross 30s e.s Samson + Tricep 30s e.s Wrist Standard & Forward Facing — ACTIVATION 20 ALT SINGLE […]
Olympic Weightlifting – Wed, Jul 19
Announcements Our Members night at Recoverie Cronulla is this Wednesday 19th 7-8pm RSVP on the Facebook event or txt Tash CrossFit Inventive – Olympic Weightlifting Warm-up Foam Roll Lats 1:00 e.s 4 Mins of choice. — Mobility Banded Upper Active Spiderman 5 RT e.s Squat Hold 1:00 — ACTIVATION Red Band: 10 Pull-aparts 10 Pass […]
Bullet Proof – Wed, Jul 19
Announcements Our Members night at Recoverie Cronulla is this Wednesday 19th 7-8pm RSVP on the Facebook event or txt Tash CrossFit Inventive – Bullet Proof Warm-up 1 min machine Banded Upper With light dumbells 10x 1 Lateral Raise 1 Front Raise 1 Upright Row 10 Scap Pulls Weighted Chin Ups (4xMax Reps) Use Underhand GripUse […]
Pure Conditioning – Tue, Jul 18
Announcements Our Members night at Recoverie Cronulla is this Wednesday 19th 7-8pm RSVP on the Facebook event or txt Tash CrossFit Inventive – Pure Conditioning Warm-up Midline 40 V-Sits 40 Elbow Knee Cycles 40s Plank Hold 30 V-Sits 30 Elbow Knee Cycles 30s Plank Hold 20 V-Sits 20 Elbow Knee Cycles 20s Plank Hold 10 […]