Bullet Proof – Fri, Jun 30
CrossFit Inventive – Bullet Proof Warm-up Banded Upper 10 Scorpions f/b 5 Inchworms 1 Push up Red Band 20 Pull Aparts 10 Pass Throughs 10 Rows 10 Curls 10 Tricep Extensions Arnold Press (4×10) Hold dumbbells slightly above shoulders w/palms facing you and elbows pointing to floor Press DB’s overhead while rotating until palms facing […]
CrossFit – Thu, Jun 29
CrossFit Inventive – CrossFit Warm-up General Warm-up 6 x 10m Shuttle Runs 6 x 10m Side Skips 10m Pike HS-Walks 10m Low Bear Crawl 10 Scap Pulls 10 Scap Push-ups — Mobility Lat On Upright 30s e.s Pec On Upright 30s e.s Samson + Tricep 30s e.s — “Midline” Every 90s x 5 Sets: 15 […]
Pure Conditioning – Thu, Jun 29
CrossFit Inventive – Pure Conditioning Warm-up 1 Min each machine 10 Scorpions F/B 30s Lower Back./Hipflexor e.s 30s Twisted Cross 30s Puppy Dog Pose — 10 Banded Good Mornings 20 Standing Banded Lat Pulldowns 10 Single Leg BW Glute Bridges e.s — Metcon (Calories) Every 6 Minutes x 5 Sets: (30 mins) 30/25 Cal Row […]
Bullet Proof – Wed, Jun 28
CrossFit Inventive – Bullet Proof Warm-up 1 Min Row 10 Scorpions f/b 20 Banded Good Mornings Red Band 10 Pull Aparts 10 Pass Throughs 10 Presses 5 Inchworms 1 Push up Split Stance RDL (4×8 each leg) Staggered stance (one foot in front of the other) Slight knee bend in front foot Back leg relatively […]
CrossFit – Wed, Jun 28
CrossFit Inventive – CrossFit Warm-up General Warm-up 30s Machine 10 PVC Pass Throughs 10 PVC Pass Arounds 30s Machine 10 PVC OHS 10 PVC Snatch Balance 30s Machine 10 PVC Prone Lift Offs — Mobility Squat Hold 1:00 Ankle Mobility 30s e.s Active Spiderman 30s e.s Twisted Cross 30s e.s Puppy Dog (L&R 30s each) […]
Pure Conditioning – Tue, Jun 27
CrossFit Inventive – Pure Conditioning Warm-up 2 Min Bike 100m Run 5 Inchworms 1 Push-up 30s Spiderman e.s 30s Lower Back/Hipflexor e.s 3 Way Puppy Dog Pose e.s —- “Midline” 2 Rounds: 20 V-Sits 40 Ankle Taps 10 Overhead Plate Sit-ups 30s Plank Hold — Metcon (No Measure) 0:00-3:00 (3 mins) 300m Run, Row or […]
CrossFit – Tue, Jun 27
CrossFit Inventive – CrossFit Warm-up General Warm-up 1 Minute 10m Shuttle Runs 1 Min Bike — Mobility Banded Upper Lower Back 30s e.s Active Spiderman + 5 Rotations e.s Pigeon 1:00 e.s Wrist 30s — ACTIVATION 10 Banded Pull aparts 10 Banded Press 10 Box Step Overs 10 good Mornings 10 Barbell Wrist Rotations 6 […]
CrossFit – Mon, Jun 26
CrossFit Inventive – CrossFit Warm-up General Warm-up 10/7 Cal Row 20 Halo Glute Bridges 10/7 Cal Row 20 Banded Good Mornings 10/7 Cal Row 20 banded Pull aparts —- Mobility Couch 1:00 e.s Ankle Mobility 30s e.s Squat Hold 30s Samson + Tricep 30s e.s Wrist 30s —- ACTIVATION 10 Hollow Rocks 10 Scap Pulls […]
Pure Conditioning – Mon, Jun 26
CrossFit Inventive – Pure Conditioning Warm-up 1 Min Bike 1 Min Ski 10 Scorpions F/B 30s Lower Back/Hipflexor e.s Pigeon 30s e.s Twisted Cross 30s e.s Samson 30s e.s —– ACTIVATION 10 Banded Press 10 KB-SLDL 10 Banded Pull-aparts 10 KBS — Metcon (No Measure) EMOM 40 1 – 15/10 Cal Bike Erg 2 – […]
CrossFit – Sun, Jun 25
CrossFit Inventive – CrossFit Warm-up All Workouts, can be done individually, partners, even teams of 3 or more. Just get in and have some fun. Metcon (Time) For Time: 30-20-10 Calorie Machine Single Dumbbell Box Step-ups Pull-ups or Ring Rows 10 Minute Time Cap Metcon (AMRAP – Rounds and Reps) AMRAP 10: 3-6-9-12-15 etc Single […]