Olympic Weightlifting – Wed, Jun 14
CrossFit Inventive – Olympic Weightlifting Warm-up 1 Min Machine Plate Squat Mobility: 30s Deep Squat 5 x 1 Inch Lift 3s Pause. 3 x Half Squat 3s pause + Full Squat. 3 x Full Rang Of Motion Squats (Holding 10/5kg Plate Throughout. — Elevated Glute Hold 1 min e.s Frog 2:00 PVC Front Rack 30s […]
CrossFit – Wed, Jun 14
CrossFit Inventive – CrossFit Warm-up Banded Upper Banded Lower Wrist 30s Back & Forwards Facing — 20 Banded Pull-aparts 10 Banded Press 25m Suitcase carry e.w 30s HS-Hold/Pike HS-Hold/Active Plank Hold. 10 Scap Pulls 10 Barbell Strict Press —- Strict Press Keep tight throughout. No assistance through knees or hips. Lock bar out to full […]
CrossFit – Mon, Jun 12
CrossFit Inventive – CrossFit Warm-up Move P1 Bike P1 carpark run (Swap) — Mobility Lower Back/Hipflexor 30s e.s Twisted Cross 30s e.s Puppy Dog Pose L&R 30s each Samson + Tricep 30s e.s —– ACTIVATION 10 Barbell Bench each 10 Barbell Deadlift each Build to loads on each — Metcon (Time) 8 Rounds For Time: […]
CrossFit – Tue, Jun 13
CrossFit Inventive – CrossFit Warm-up 2 Minute Bike 30 Calf Pumps 30s Calf e.s 5 Squat To Hamstring Active Spidermans 30s Red Banded Lat + 10 Banded Rows e.s —- 10 Scap pulls 30s Skipping 5 Kipping Knee Raises — 5 BB HPS 5 BB HPC —- Metcon (4 Rounds for reps) L1 AMRAP 5: […]
Bullet Proof – Fri, Jun 9
CrossFit Inventive – Bullet Proof Warm-up Pec stretch on upright 30s e.s Lat stretch on upright 30s e.s Red Band 10 Pull Aparts 10 Pass Throughs 10 Presses 10 Rows 10 Push Ups DB Incline Bench Press (4×12) Same weight for all 4 sets Rest 2 min between sets Supinated Barbell Row (3×10) Palms facing […]
Pure Conditioning – Fri, Jun 9
CrossFit Inventive – Pure Conditioning Warm-up 1 Min Bike 1 Min Couch e.s 1 Min Pigeon e.s 1 Min Banded Lower Back e.s —– ACTIVATION 10 SCORPIONS F/B 30S PLANK HOLD 10 SLOW SHOULDER TAPS 10 ACTIVE SUPERMANS 30S SQUAT HOLD —– Bike Erg Conditioning (Time) 8 x 1km Bike Erg 1 Minute Rest Between […]
CrossFit – Sat, Jun 10
CrossFit Inventive – CrossFit Warm-up All In: Double Carpark Run 1 Lap Spiderman Lunge 1 Lap Inchworm 1 Push-ups 30s Front Rack 30s Puppy Dog Pose 30s Twisted Cross e.s 30s Wrist — ACTIVATION P1: BIKE P2: 10 BB GOOD MORNINGS 10 BB WRIST ROTATIONS 5 BB POWER CLEANS [SWAP] —– Build to PC Load. […]
CrossFit – Fri, Jun 9
CrossFit Inventive – CrossFit Warm-up Foam Roll Lats 1 Min e.s 2 mins of your choice — Mobility Lower Back/Hip Flexor 30s e.s Pigeon 30s e.s Spiderman 30s e.s Front Rack 30s Wrist 30s with 5 Rotations e.w Pec 30s e.s On Upright —- Activation 20 Halo Glute Bridges 1 Wall Walk/3 Inchworms 3 Ring […]
Pure Conditioning – Thu, Jun 8
CrossFit Inventive – Pure Conditioning Warm-up 1 Min Row 1 Min Plank Hold 40s Row 40s Plank Hold 20s Row 20s Plank — 10 Scorpions F/B Lower Back/Hipflexor 30s e.s 30s Single Leg Quad e.s 30s Puppy Dog 30s Twisted Cross e.s — 20 Banded Pull aparts 20 Alt Shoulder Taps 20 Banded Good Mornings […]
Bullet Proof – Wed, Jun 7
CrossFit Inventive – Bullet Proof Warm-up Banded Upper Red Band 10 Pull Aparts 10 Pass Throughs 10 Presses 10 Rows 5 Inchworms 1 Push up Single Dumbbell Bench Row (4×12) 1-2 Warm up sets Same weight for all working sets Rest 90sec between sets Barbell Bicep Curls (4×12) 1 warm up set Same weight for […]