Bullet Proof – Fri, May 26
CrossFit Inventive – Bullet Proof Warm-up 1 Min bike Spiderman 30sec Glute 30sec Twisted Cross 30 sec Red Band 10 Pull Aparts 10 Pass Throughs 10 Presses 10 Rows 1 Lap of Banded walking lunges Bulgarian Split Squats (4×10 (each leg)) Same weight for 4 sets Rest 2 min in between sets Supinated Barbell Row […]
CrossFit – Sat, May 27
CrossFit Inventive – CrossFit Warm-up “Move” 2 Rounds Each: P1: Bike P2: 10 x 10m Shuttle Runs (Swap) —- MOBILTIY Banded Lower Calf 30s e.s 30 Calf Pumps —- BARBELL In Any Order, Both Partner Complete: 10 Deadlifts Each 10 Wallballs Each 4 Syncro BFB Together Over Empty Bar. —- Build To Deadlift Load. — […]
CrossFit – Mon, May 29
CrossFit Inventive – CrossFit Warm-up 6 x 10m Shuttle Runs 4 x 10m Long Side Skips 4 Laps Halo Crab Walks 10 Halo Air Squats Active Spiderman + 5 Rotations e.s 30s Squat Hold Samson + Tricep e.s 30s Ankle Mobility e.s —– 20 Banded Pull Aparts 10 Scap Pulls 5 Kipping Knee Raises — […]
Pure Conditioning – Mon, May 29
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Bike Couch 1:00 e.s Spiderman 30s e.s Calf 30s e.s 30 Calf Pumps —– ACTIVATION 20 Halo Glute Bridges 20m Walking Lunges (Hold Light Load) 100m Run 1 Min Plank Hold —- Metcon (Time) 5 Rounds For Time: 2,000/1,700m Bike Erg 20m Walking Lunges 200m Run 20m Walking […]
Pure Conditioning – Thu, May 25
CrossFit Inventive – Pure Conditioning Warm-up 10 Scorpions F/B 30s Lower Back/Hipflexor e.s Twisted Cross 30s e.s 3 Way Puppy Dog Pose 30s each Spiderman 30s e.s —- 2 Rounds: 1 Min Bike. 30s Plank Hold 5 Kipping Ring Knee Raises 5 KB-SDHP (Moderate Load) — Metcon (AMRAP – Rounds and Reps) Amrap 7: Increasing […]
Pure Conditioning – Fri, May 26
CrossFit Inventive – Pure Conditioning Warm-up 200m Run 1 Lap Inchworm + Push-up 1 Lap Spiderman Lunge 30s Glute e.s 30s Calf e.s 30 Calf Pumps — Activation 20 Halo Band Glute Bridges 20 Banded Good Mornings 1:00 Plank Hold — Run & Jump (AMRAP – Rounds and Reps) AMRAP 30: 100m Run 1 Burpee […]
CrossFit – Fri, May 26
CrossFit Inventive – CrossFit Warm-up Banded Upper Wrist 30s Spiderman 30s e/s Lower Back/Hipflexor 30s e.s Glute 30s e.s —- ACTIVATION 4 LAPS CRAB WALKS 20 BANDED GOOD MORNINGS — Barbell 10 Wrist Rotations 5 Front Squats 3 Strict Press 3 Push Press 3 Push Jerk 3 Split Jerks 5 Deadlifts 5 Hang Power Cleans […]
Bullet Proof – Wed, May 24
CrossFit Inventive – Bullet Proof Warm-up Banded Upper 10 Banded Rows 10 Presses (Both at the same time) 15 Banded tricep extensions 5 Inchworms 1 Push DB Incline Bench Press (4×10) Drive feet into the floor and head into the bench Same weight for all sets Rest 2min between sets Incline Seal Rows (3×10) Palms […]
CrossFit – Wed, May 24
CrossFit Inventive – CrossFit Warm-up “Moving” 1:00 Machine 15r 30s Calf Pumps 15r 30s Skipping (your choice) 15r 30s Banded Strict Press (both hands) — Pec On Upright 30s e.s Standing Single Arm Front Rack on upright 30s e.s Lat St On Upright 30s e.s 30s calf On Upright e.s — BARBELL 10 Wrist Rotations […]
Olympic Weightlifting – Wed, May 24
CrossFit Inventive – Olympic Weightlifting Warm-up “Move” 30s 10m Shuttle runs 15r 30s Wall Squat 15r 30s Dead Hang Off Pull-up Bar 15r 30s Superman Hold — Mobility 30s Box Hamstring Stretch + 30s Deep Squat KB Hold Puppy on Box1:00 Active Spiderman + 5 Rotations e.s — PVC Activation 10 OHS 10 Pass Throughs […]