Pure Conditioning – Mon, Jul 10
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Bike 1 x Carpark Run Couch 1:00 e.s Banded Lower Calf 30s e.s 30 calf Pumps —- Metcon (Time) 6 x 800m Runs * Rest 2 Minutes between efforts. Score: Total Time. SUBS Row & Ski the same distance. Bike Erg: 1800/1600m
CrossFit – Mon, Jul 10
CrossFit Inventive – CrossFit Warm-up GENERAL 1:00 Machine 1:00 Wall Squat 1:00 Machine 1:00 Plank — MOBILITY Banded Upper Lower Back/Hipflexor 30s e.s Spiderman + Hamstring 30s e.s Calf 30s e.s 30 calf Pumps — ACTIVATION 3 Rounds: 5 Barbell Strict Press 5 Barbell Push Press 25 Double-unders/40 Singles — Push Press 4 x 3 […]
Pure Conditioning – Sat, Jul 8
CrossFit Inventive – Pure Conditioning Warm-up MIDLINE 1 Min Plank 30s Side Plank e.s 1 Min Super Man 30s Hollow Rock Hold/Knees Tucked Hold 15 Side Plank Pulses e.s — MOBILITY Banded Lower Twisted Cross 30s e.s Puppy Dog Right Puppy Dog Left Wrist — ACTIVATION P1 20 Banded Good Mornings 20 Halo Glute Bridges […]
Bullet Proof – Fri, Jul 7
CrossFit Inventive – Bullet Proof Warm-up 1 Min Row Red Band 10 Pull Aparts 10 Pass Throughs Holding 2 light Dumbbells EMOM 5 Min 1 – 15 Strict Presses Min 2 – 15 Bent Over Rows Min 3 – 15 RDL’s Min 4 – 15 Hammer Curls Min 5 – 15 Tricep Extensions Seated DB […]
Pure Conditioning – Fri, Jul 7
CrossFit Inventive – Pure Conditioning Warm-up 20/15 Cal Bike Couch 1:00 e.s Frog 2:00 Lower back/Hipflexor 30s e.s 3 Way Puppy Dog 30s e.s — 20 Halo Glute Bridges 10 Halo Air squats 5 Wallballs — Metcon (4 Rounds for time) Every 10 Minutes x 4 Sets: 70/60 Cal Bike Erg 40 Wallballs @9/6kg Score: […]
Pure Conditioning – Thu, Jul 6
CrossFit Inventive – Pure Conditioning Warm-up 10 x 10m Shuttle runs 2 Min Bike 30s Standing Quad Stretch On Upright 30s Standing Lat Stretch On Upright 30s Standing Pec Stretch On Upright 30s Standing Calf Stretch On Upright —- ACTIVATION Use Moderate Load: 10 KB-SLDL 10 Russian KBS 10 KB-SDHP 10 Plate Ground To Overhead […]
CrossFit – Thu, Jul 6
CrossFit Inventive – CrossFit Warm-up MOBILITY Banded Upper Couch 1:00 e.s Spiderman 30s e.s Wrist 30s —- ACTIVATION 20 HALO GLUTE BRIDGES BARBELL 10 Good Mornings 10 wrist Rotations 5 Front Squats 3 Push Press 3 Split Jerks — 3 Front Squats + 2 Split jerks — 3 front Squats + 2 Split jerks Build […]
Bullet Proof – Wed, Jul 5
CrossFit Inventive – Bullet Proof Warm-up 1 min row Red Band 10 Pull Aparts 10 Pass Throughs 10 Presses 10 Banded OHS 1 Lap walking lunge 1 lap of inchworms + push up Bulgarian Split Squats (4×10 each leg) Same weight for 4 sets Bodyweight is plenty if you’re new to these Rest 2 min […]
CrossFit – Sat, Jul 1
CrossFit Inventive – CrossFit Warm-up Mobility 20 Scorpions F/B 30s Twisted Cross e.s 30s Lower Back/Hipflexor e.s 30s Pigeon e.s 30s Spiderman e.s Wrist 30s F/B — ACTIVATION P1. 10 BB Good Mornings 5 BB HPC P2. 12 Alt DB HPS 6 Box Step Overs — Build-up to movements — “300” (Time) For Time: 100 […]
Pure Conditioning – Fri, Jun 30
CrossFit Inventive – Pure Conditioning Warm-up 10 x 10m Shuttle Runs 5 Inchworm 1 Push-up 10 Active Supermans 10 Scorpions F/B Active Spiderman + 5 Rotations Lower Back/Hipflexor 30s e.s Twisted Cross 30s e.s — ACTIVATION 20 Banded Good Mornings 10 Scap Push-ups 10 V-Sits — 6 KBS 6 GHD Sit-ups/Weighted Abmats 6 HRPU’s — […]