CrossFit – Thu, May 25
CrossFit Inventive – CrossFit Warm-up “Move” 1:00 machine 20 Scorpions F/B 5 Inchworms 1 Push-up 30 Calf Pumps 200m Overhead DB Carry (100 each arm) —- Couch 1:00 e.s Glute 30s e.s Twisted Cross 30s e.s — 12 EMPTY BARBELL BENCH — Bench Press Build up until you are ready to start a challenging load […]
CrossFit – Tue, May 23
CrossFit Inventive – CrossFit Warm-up “Get Moving” EMOM 6: M 1- 10 Banded Pull-aparts +20s Hold M 2- 20-30s Hollow Hang M 3- 20-30s Top Of Ring Hold M 4- 40s Machine — Pigeon 30s e.s Twisted Cross 30s e.s Samson + Tricep 30s e.s Puppy Dog 30s — 2 Rounds: 3 Ring Slow Eccentrics/Slow […]
Pure Conditioning – Tue, May 23
CrossFit Inventive – Pure Conditioning Warm-up 2 Min Bike Couch 1 MIn e.s Pigeon 30s e.s Spiderman 30s e.s Calf 20s e.s 30 calf Pumps — ACTIVATION 2 Rounds: 10 Single Leg KB RDL’s e.s 6 x 10m Shuttle Runs 10 Alt Box Step Ups — Metcon (3 Rounds for reps) EMOM 10: ODD: Max […]
CrossFit – Mon, May 22
CrossFit Inventive – CrossFit Warm-up 30s Bike/Machine 15r 30s Squat Hold (Push Knees Out) 15r 30s Halo Alt Lateral Steps 15r 30s Bike/Machine 30 Halo Glute Bridges — Samson + Front Rack On Upright 30s e.s Active Spiderman + 5 Rotations e.s Straddle 30s Wrist 30s Table Top 30s Ankle Mobility 30s e.s —- BARBELL […]
Pure Conditioning – Mon, May 22
CrossFit Inventive – Pure Conditioning Warm-up 400m Bike 200m Run 10 Leg Swings F/L 30s Cal e.s Standing Quad 30s e.s Spiderman 30s e.s — ACTIVATION 2 Laps Halo Crab Walks 2 Laps Monster Walks 5 Inchworm 1 Push-up — Metcon (Time) For Time 50/45 Cal Bike 1km Run 50/45 Cal Row 800m Run 50/45 […]
Bullet Proof – Fri, May 19
CrossFit Inventive – Bullet Proof Warm-up Couch 1min e.s Glute 30sec e.s 5 Inchworms 1 Push up 2 laps Halo monster walks 2 laps of walking lunges Red Band 10 Pull Aparts 10 Pass Throughs 10 Rows 10 Tricep Pull Downs Bulgarian Split Squats (4×10) Same weight for all working sets Rest 2 min between […]
CrossFit – Fri, May 19
CrossFit Inventive – CrossFit Warm-up 20s Lat e.s On Upright 40m Single DB Overhead Carry 20s Samson + Tricep e.s 40m Single DB Overhead Carry 20s Pec On Upright e.s 10 Scap Pulls + 5 Kipping Swings — Barbell 3 Snatch High Pulls 3 Power Snatch 3 Snatch Grip Push Jerks — Power Snatch Every […]
Pure Conditioning – Fri, May 19
CrossFit Inventive – Pure Conditioning Warm-up Tabata 20/10 of each: Tabata SkiSlow/Moderate Pace Tabata BikeSlow/Moderate Pace — Standing Quad 30s e.s Lat On Upright 30s e.s Pec On Upright 30s e.s — 3 Rounds: 20s GHD Prone Hold 20s GHD Supine Hold 10 GHD Reverse Hypers — Metcon (AMRAP – Rounds and Reps) AMRAP 30: […]
CrossFit – Sat, May 20
CrossFit Inventive – CrossFit Warm-up 2 Rounds: P1: 30s Ski P2: 30s Squat Hold (Knees Out) Swap P1: 30s Ski P2: Plank Hold Swap — Lower Back 30s e.s Twisted Cross 30s e.s 3 Way Puppy Dog 20s each — ACTIVATION 20 Banded Good Mornings 20m Deadball Carry Each 1 Rope Climb/3 Laying To Standing […]
CrossFit – Thu, May 18
CrossFit Inventive – CrossFit Warm-up Mobility 10 Scorpions F/B Lower Back/Hip Flexor 30s e.s 3 Way Puppy Dog Pose Calf 30s e.s 30 Calf Pumps — ACTIVATION 10 Barbell Good Mornings 5 Deadlifts 20s Hollow Hang Hollow Rock Hold 5 Kipping Knee Raises/10 V-sits — Build to Deadlifts Load — Deadlift (In 15 mInutes) Building […]