CrossFit – Thu, Apr 4
CrossFit Inventive – CrossFit Warm-up 7 Min AMRAP: (for quality ) 5 Cal Machine 10 KB-Stiff Legged Deadlifts 5 Slow Controlled Scap Pulls 8 Single Red Banded Rows Each Arm 5m Pike Handstand Walk ——- Mobility 30s Lower Back/Hipflexor e.s 3 Way Puppy Dog Pose 30s Wrist Facing Forward 30s Wrist Facing Knees —— 10 […]
Pure Conditioning – Thu, Apr 4
CrossFit Inventive – Pure Conditioning Warm-up 1:00 Row 20 Halo Glute Bridges 45s Row 20 Banded Good Mornings 30s Row 30s Plank Hold 20s Row 30s Superman Hold —- Mobility Banded Lower: Hamstring/Adductors/Lower Back 30s of each. —— Metcon (AMRAP – Rounds and Reps) AMRAP 36: 20/15 Calories Row 10 Dual DB Box Step Overs […]
CrossFit – Thu, Apr 4
CrossFit Inventive – CrossFit Warm-up 3 Rounds for quality: 5 Cal Machine 10 KB-Stiff Legged Deadlifts 5 Slow Controlled Scap Pulls 8 Single Red Banded Rows Each Arm 5m Pike Handstand Walk ——- Mobility 30s Lower Back/Hipflexor e.s 3 Way Puppy Dog Pose 30s Wrist Facing Forward 30s Wrist Facing Knees —— 10 Barbell Deadifts. […]
CrossFit – Wed, Apr 3
CrossFit Inventive – CrossFit Warm-up 50m Run 30 Calf Pumps 30 Standing Quad e.s 50m Run 10 HRPU 30s Twisted Cross e.s 50m Run 30s Skipping 30s Spiderman Lunge Hold e.s 20s Calf e.s —- Bench Press 3 @82.5% 2 @85% 2 @87.5% 1 @90% 1 @95% Rest as needed between sets. Record 1 x […]
Bullet Proof – Wed, Apr 3
CrossFit Inventive – Bullet Proof Warm-up 20 Banded Pull-aparts 10 Banded pass throughs 10 Banded press 10 Banded Bicep Curls 1:00 Plank Hold on Hands —- Barbell Upright Row 4 Sets 10 Reps. Build or stay at one challenging load. 90s Rest. Dumbbell Lateral Raises 4 Sets 10 Reps. Build or stay at one challenging […]
Olympic Weightlifting – Wed, Apr 3
CrossFit Inventive – Olympic Weightlifting Warm-up Dead Stop Front Squat Build to a Heavy Single in 12 minutes.
CrossFit – Wed, Apr 3
CrossFit Inventive – CrossFit Warm-up 50m Run 30 Calf Pumps 30 Standing Quad e.s 50m Run 10 HRPU 30s Twisted Cross e.s 50m Run 30s Skipping 30s Spiderman Lunge Hold e.s 20s Calf e.s —- Bench Press 3 @82.5% 2 @85% 2 @87.5% 1 @90% 1 @95% Rest as needed between sets. Record 1 x […]
Olympic Weightlifting – Wed, Apr 3
CrossFit Inventive – Olympic Weightlifting Warm-up 2:00 machine 10 Leg Swings F/L 10 Scorpions 30s Lower Back Hipflexor e.s 30s Spiderman Lunge Hold 30s Front Rack 30s Wrist —– 4 Laps Halo Crab Walks 10 Halo Air Squats Barbell 10 Wrist Rotations 3 Front Squats 3s pause in bottom 3 Hang Power Cleans 3 Power […]
Bullet Proof – Wed, Apr 3
CrossFit Inventive – Bullet Proof Warm-up 20 Banded Pull-aparts 10 Banded pass throughs 10 Banded press 10 Banded Bicep Curls 1:00 Plank Hold on Hands Accumulate 2:00 Hollow Rock Hold —- Barbell Upright Row 4 Sets 10 Reps. Build or stay at one challenging load. 90s Rest. Dumbbell Lateral Raises 4 Sets 10 Reps. Build […]
Olympic Weightlifting – Wed, Apr 3
CrossFit Inventive – Olympic Weightlifting Warm-up 2:00 machine 10 Leg Swings F/L 10 Scorpions 30s Lower Back Hipflexor e.s 30s Spiderman Lunge Hold 30s Front Rack 30s Wrist —– 4 Laps Halo Crab Walks 10 Halo Air Squats Barbell 10 Wrist Rotations 3 Front Squats 3s pause in bottom 3 Hang Power Cleans 3 Power […]