Bullet Proof – Wed, May 17
CrossFit Inventive – Bullet Proof Warm-up Red Band: 10 Pull Aparts 10 Pass Throughs 10 Presses 10 Rows 5 Inchworms 1 Push Up Calf Stretch 30sec e/s 30 Calf Pumps Single Dumbbell Bench Row (3×12 (each arm)) Same arm same knee on bench Maintain flat back Bring dumbbell to side of rib cage Squeeze at […]
CrossFit – Wed, May 17
CrossFit Inventive – CrossFit View Public Whiteboard Warm-up 2 Min Machine — Banded Upper — Rotator Cuff: Light Plates 20 Palms up Plate Raises 20 Palms Down T raises 10 Y Presses — Movement Prep 2 Sets: 5 Ring Eccentrics/Push-up Eccentrics 5 Bottoms Up KB Press e.s 5 BB Power Cleans — 1 Round: 5 […]
Pure Conditioning – Thu, May 18
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Bke Couch 1:00 e.s Pigeon 2:00 e.s Calf 30s e.s — 30 Halo Glute Bridges 20 Banded Good Mornings — Bike Erg (40 Minutes) (5 Rounds for distance) 5 Sets: 3 Minutes Moderate Pace – Damper 7 1 Minute Standing Up Damper 10 2 Minutes Fast Damper 7 […]
CrossFit – Tue, May 16
CrossFit Inventive – CrossFit Warm-up 20s Plank 10r 20s Side Plank Pulses 10r 20s Plank Hold 10r 20s Other Side Plank Pulses 10r 20s Superman Hold 10r 20s Active Supermans 10r 20s Superman Hold 10r 20s Active Superman — Lower Back/Hipflexor 30s e.s Pigeon 30s e.s Spiderman 30s e.s Front Rack30s Wrist 30s — ACTIVATION […]
Pure Conditioning – Mon, May 15
CrossFit Inventive – Pure Conditioning Warm-up 1 Min Each Machine 5 Inchworm 1 Push-up 10 Active Supermans 20 Scorpions F/B 30s Lower Back/Hipflexor e.s 30s Twisted Cross e.s — 3 Rounds: 30 V Sits 20 Side Plank Pulses e.s — 1 Round: 6 Dumbbell Deadlifts 6 Dumbbell Hang Cleans 6 Dumbbell Push Press 6 Burpee […]
Pure Conditioning – Tue, May 16
CrossFit Inventive – Pure Conditioning Warm-up Tabata 20/10 x 8 Rounds: – Ski (Mod Pace) – Inchworms No Push-ups – Shuttle Runs (Mod Pace) – Banded Good Mornings (Repeat Twice) — 3 Rounds: 20 V-sits 30 Plate Twistes — 10 Leg Swings F/L 30s Calf On Upright 30 Calf Pumps — Every 6 Minutes x […]
Olympic Weightlifting – Wed, May 17
CrossFit Inventive – Olympic Weightlifting Warm-up Foam Roll Lats 1 Min Each Side Front Rack 30s Puppy Dog On Roller Frog 2 Mins Samson + Tricep 30s e.s Wrist 30s — ACTIVATION 2 Laps Monster Walks 10 Halo Air Squats 20 Banded Good Mornings BARBELL 5 SLDL 10 Wrist Rotations 3 Push Press 3 Push […]
CrossFit – Mon, May 15
CrossFit Inventive – CrossFit Warm-up Tabata 20/10 x 8: Teams of 3 Synchro Wallball Throws Plank Hold — Mobility Couch 1 Min e.s Spiderman 30s e.s Twisted Cross 30s e.s Table Top 30s — ACTIVATION 10 Banded Pull aparts 10 Banded Pass Throughs 10 Banded Alt Lunges — BARBELL 10 Wrist Rotations 6 Alt Front […]
CrossFit – Sat, May 13
CrossFit Inventive – CrossFit Warm-up 20s Front Plank Hold 10r 20s Left Side Plank Hold 10r 20s Front Plank Hold 10r 20s Right Side Plank Hold — Twisted Cross 30s e.s Table Top 30s Spiderman Into Hamstring 30s e.s Squat Hold 30s 20s Calf e.s 30 calf Pumps —– P1: Ski Moderate P2: 10 HRPU […]
Bullet Proof – Fri, May 12
CrossFit Inventive – Bullet Proof Warm-up Red Band 10 Pull Aparts 10 Pass Throughs 10 Presses 10 Rows 20 Banded Good Mornings! Complete at least 1 warm up set before each movement. Lets Go! Seated DB Military Press (4×10) Keep DB’s lateral Keep core tight and chest up Same weight all 4 sets Rest 2min […]