CrossFit – Mon, Jun 19
CrossFit Inventive – CrossFit Warm-up 5 Minutes On Foam Roller: Target: Lats 1 Minute e.s Lower Back Move 2 Minutes on a machine — Mobility Active Spiderman + 5 Rotations e.s 10 Active Supermans Lower Back/Hipflexor 30s e.s 10 Scorpions B/F Twisted Cross 30s e.s Wrist with 5 rotations e.w — ACTIVATION 10 Banded Pull […]
Pure Conditioning – Mon, Jun 19
CrossFit Inventive – Pure Conditioning Warm-up Primer 1 Min Bike 1 Min Plank Hold 1 Min Row 1 Min Side Plank (30s E.S) — Mobility Banded Upper 1 Minute Squat Hold (Holding Upright For Depth) — ACTIVATION 20 Banded Pull Aparts 10 Scap Pulls 5 Ring Rows 10 Air Squats 3 Kipping Pull-ups/3 Strict/Repeat 5 […]
CrossFit – Sat, Jun 17
CrossFit Inventive – CrossFit Warm-up 1 MINUTE MODERATE 10M SHUTTLE RUNS Or BIGGER CLASS: Circles of the gym floor. — MOBILITY Squat Hold 30s Spiderman Hold 30s Single Leg BW Ankle Mobility 30s e.s Front Rack 30s Twisted Cross 30s e.s Wrist 30s — ACTIVATION P1: 10 Barbell Good Mornings 5 BB Back Squats 5 […]
Bullet Proof – Fri, Jun 16
CrossFit Inventive – Bullet Proof Warm-up Banded Upper Red Band 10 Pull Aparts 10 Rows 10 Curls 10 Tricep Extensions Single Arm Barbell Row (4×8 each arm) You may build through these or same weight for all sets Rest 2 min between sets Barbell Bicep Curls (4×10) Same weight for all sets Rest 90sec between […]
CrossFit – Thu, Jun 15
CrossFit Inventive – CrossFit Warm-up Move 1 Minute Machine 20 Scorpions F/B 5 Tuck Rolls To Straddle 10 Plate Calf Raises (Both Feet) —- Mobility Pigeon 30s e.s Spiderman 30s e.s Squat Hold 30s Passive Hang 30s — ACTIVATION 20 Halo Glute Bridges 10 Scap Pulls + 5 Kipping Swings 3 Strict Pull-ups 30s Skipping […]
Pure Conditioning – Thu, Jun 15
CrossFit Inventive – Pure Conditioning Warm-up Mobility Banded Lower Twisted Cross 30s e.s 3 Way Puppy Dog Pose 30s each Metcon (No Measure) EMOM 9: 3 Sets: Mn 1 – 10 Banded Good Mornings Min 2 – 20-30s L-Ring Hold Min 3 – 40s Machine (Change Machine Each Round) Metcon 35 MIN CAP (Time) For […]
Pure Conditioning – Fri, Jun 16
CrossFit Inventive – Pure Conditioning Warm-up 1 Carpark Run 1 Minute Ski Erg 10 Leg Swings F/L 30s Calf on upright e.s 30 calf Pumps 1 Min Banded Pec e.s 1 Min Banded Lat e.s — ACTIVATION 20 Banded Pull-aparts 20 Scap Push-ups 30s Slow Shoulder Taps — Metcon (AMRAP – Rounds and Reps) 8 […]
CrossFit – Fri, Jun 16
CrossFit Inventive – CrossFit Warm-up 6 minutes Foam Rolling — Mobility Lower Back 30s e.s Twisted Cross 30s e.s Active Spiderman Samson + Tricep 30s e.s Squat Hold 30s — ACTIVATION 2 Laps Halo Crab Walks 10 Halo Air Squats 10 HRPU’s 2 Laps Walking Lunges 4 Laps each side Overhead DB Carry — Barbell […]
Bullet Proof – Wed, Jun 14
CrossFit Inventive – Bullet Proof Warm-up Bulgarian Split Squats (4×8) Same weight all sets Rest 2min between sets DB Incline Bench Press (3×8) Take 3 seconds to descend on each rep! Same weight all sets Rest 90sec between sets Straight Arm Lat Pull-Down (3×10) – Place a band on the Pull Up bar and place […]
Pure Conditioning – Tue, Jun 13
CrossFit Inventive – Pure Conditioning 55 min cap (Time) GENERAL WARM-UP 2 MINUTES STEADY PACE — Pacing Set: 1 Minute Easy pace/30s Hard Rest 1 Minute after 3rd Round. — MAIN SET: 1 x 4km Mod/Hard Sustainable Pace 2 Minute Rest Between Efforts — 4 x 1Km Sustainable Hard Pace 1 Minute Rest Between Sets. […]