CrossFit – Sat, Jun 24
CrossFit Inventive – CrossFit Warm-up 10 x 10m Shuttle runs 4 x 10m side skips 4 x 10m High Knee 4 x 10m Butt Kicks — Lat on Upright 30s es. Pec On Upright 30s e.s Spiderman 30s e.s Glute 30s e.s —- ACTTIVATION Tabata 20/10 Statice Wall Squat Hold Pull-up Bar Dead Hang — […]
Bullet Proof – Fri, Jun 23
CrossFit Inventive – Bullet Proof Warm-up 1 min bike Couch 1min e.s Glute 30sec e.s 5 Inchworms 1 Push Up Red Band 10 Pull Aparts 10 Rows 10 Curls 2 Laps Overhead Walking lunges Bulgarian Split Squats (4×10 each leg) Same weight for 4 sets Rest 2 min between sets Supinated Barbell Row (3×10) Palms […]
CrossFit – Fri, Jun 23
CrossFit Inventive – CrossFit Warm-up Warm-up 200/150m Row or sub meters. 20 Banded Pull-aparts 20 Halo Glute Bridges 10 Air Squats 2s Pause In Bottom of each squat. 5 Inchworm 1 Push-up 200/150m Row 5 BB Thrusters 10 Scap Pulls 5 Kipping Swings —– Warm-up to Barbell Thrusters and Gymnastics Movements. —- EMOM (45 minutes) […]
Pure Conditioning – Fri, Jun 23
CrossFit Inventive – Pure Conditioning Warm-up 1:00 Bike 1:00 Row Banded Upper Banded Lower — Activation 10 Banded Pass Throughs 10 Box Step overs 10 Banded Pull aparts 10 Frog Hops — Metcon (Time) For time: 1,000/800m Row 60/50 Cal Bike Erg 20 Burpee Pull-ups 40 Dual DB Box Step Overs [24/20 Inch/[15/10kgs] 20 Burpee […]
CrossFit – Thu, Jun 22
CrossFit Inventive – CrossFit Warm-up General Warm-up Tabata 20/10 Machine Aim to pick up the pace slightly each round. Don’t max out though!! Come to a complete stop each 10s Rest. — Mobility Lower Back/Hipflexor 1:00 Pigeon 30s e.s Twisted Cross 30s e.s 3 Way Puppy Dog 30s each — ACTIVATION 2 Rounds: 10 Single […]
Pure Conditioning – Thu, Jun 22
CrossFit Inventive – Pure Conditioning Warm-up General Warm-up 10 Cal Bike 1 Min Plank 10 Cal Bike 45s Plank 10 Cal Bike 30s Plank 10 Cal Bike 15s Plank —- Mobility Couch 1:00 e.s Hamstring On Upright 1:00 e.s Lat On Upright 30s e.s Pec On Upright 30s e.s 20 Scorpions F/B —- ACTIVATION 2 […]
Bullet Proof – Wed, Jun 21
CrossFit Inventive – Bullet Proof Warm-up 1 min Row Pec stretch on Upright Lat stretch on upright Red Band: 10 Pull Aparts 10 Rows 10 Bicep Curls 10 HRPU’s Reverse Grip Barbell Bench Press (4×10) 2 or 3 building sets then Same weight for 4 sets Rest 2 min between sets Leaning Lateral DB Raises […]
Olympic Weightlifting – Wed, Jun 21
CrossFit Inventive – Olympic Weightlifting Warm-up GENERAL WARM-UP 30s 10m Shuttles 30s 10m Side Skips 30s 10m Forwards Backwards Running — MOBILITY Frog 1:00 Squat Hold 1:00 Active Spidermans + 5 Rotations e.s PVC Pass Throughs PVC Pass Arounds PVC Snatch Balance PVC OHS PVC Sotts Press PVC Prone Lift Offs — BARBELL 3 Snatch […]
CrossFit – Tue, Jun 20
CrossFit Inventive – CrossFit Warm-up Move 2-4-6-8-10 Air Squats 4 x 10m Shuttle Runs Between Each. — Mobility Couch 1:00 e.s Spiderman 30s e.s Lower Back 30s e.s Calf 20s e.s 30 Calf Pumps —- ACTIVATION 30 Halo Glute Bridges 30s Skipping 10 Box Step Overs — Back Squat Complete Warm-up Sets: 6 Reps Empty […]
Olympic Weightlifting – Tue, Jun 21
CrossFit Inventive – Olympic Weightlifting