CrossFit – Mon, May 8
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e.s Squat Hold 1:00 Ankle Mobility 30s e.s Front Rack 30s Wrist 30s Calf 30s e.s 30 Calf Pumps — ACTIVATION 2 Laps Crab Walks 2 Laps Monster Walks — 20m Walking Lunges 10 Bottoms Up KB Press e.s 35 Dubz/50 Singles – Barbell 10 Wrist Rotations 6 […]
Pure Conditioning – Mon, May 8
CrossFit Inventive – Pure Conditioning Warm-up Banded Lower 30s each Twisted Cross 30s e.s Pike Hold 30s —- ACTIVATION 300M Bike 10 Frog Hops 300m Bike 10 Alt DB Power Snatches 300m Bike 60s Plank 300m Bike 6 Alt Devils Press — Metcon (Time) For Time: 10-15-20-25-30 Single Dumbbell Alternating Devils Press 1,500/1,300m Bike Erg […]
CrossFit – Sat, May 6
CrossFit Inventive – CrossFit Warm-up 10 Scorpions F/B Lower Back/Hipflexor 30s e.s Twisted Cross 30s e.s Front Rack 30s Puppy Dog 30s — ACTIVATION 2 Rounds: P1: Ski P2: 50m Wall Ball Run (Swap) 1 Round: P1: Ski P2: 10 Alt DB Hang Cleans (Swap) P1: Ski P2: 6 Dual DB Hang Cleans (Swap) — […]
Bullet Proof – Fri, May 5
CrossFit Inventive – Bullet Proof Warm-up 5 Inchworms 1 Push Up 30sec Glute strecth 20 Halo Glute Bridges 10 Banded Pull Aparts 10 Banded Pass Throughs 10 Banded Rows 10 Reverse Lunges Bulgarian Split Squats (4×8) 4 sets of 8 reps each leg. Rest 2min between sets. With your back foot on a bench and […]
CrossFit – Fri, May 5
CrossFit Inventive – CrossFit Warm-up Banded Upper Standing Quad 30s e.s Calf 30s e.s 30 Calf Pumps — 10 Leg Swings F/L 100m Run 3 Inchworms 3Push-ups 20s Active Hollow Hang or Hollow Rock Hold 5 Kipping Knee Raises or 10 Hollow Rocks — Bench Press Building Each Set: 1 x 10 Empty Barbell 1 […]
Pure Conditioning – Fri, May 5
CrossFit Inventive – Pure Conditioning Warm-up 1:00 Ski 1:00 Bike Spiderman 30s e.s Pigeon 30s e.s Calf 30s e.s Samson with Tricep & RearDelt 30s e.s —- ACTIVATION 5 Inchworm No Push-up 10 Alt Box Step-ups 10 Frog Hops — Warm-up To Box Step Up Load 34 Minute Clock (3 Rounds for reps) AMRAP 10: […]
Pure Conditioning – Thu, May 4
CrossFit Inventive – Pure Conditioning Warm-up Carpark run 10 leg swings f/l 10 Scorpions F/B Lowerback hipflexor stretch Calf Stretch 30s e/s 30 Calf Pumps Red Band: 10 Pull Aparts 10 Pass throughs 10 Presses (Both Arms) “Core” 20sec. Side Plank (right side) 20sec. Side Plank (left side) 20sec. Regular Plank 20sec. Rest 30sec. Side […]
CrossFit – Wed, May 3
CrossFit Inventive – CrossFit Warm-up Banded Lower Twisted Cross 30s e.s 3 Way Puppy Dog 30s each — ACTIVATION Rotator-cuff Sequence: 10 Scap Push-ups 20 Prone Plate Lift Off (Palms up and arms just off the side of your body) 20 Prone “T” Plate Lift Offs 10 Prone “Y” Plate Presses 10 Scap Pulls 5 […]
Bullet Proof – Wed, May 3
CrossFit Inventive – Bullet Proof Warm-up 10 Pull Aparts 10 Pass Throughs 10 Banded Rows 10 Banded Tricep Extensions Reverse Grip Barbell Bench Press 1 Empty Barbell Warm-up Set Building into: 3 Sets 8 Reps @same Loads 90s Rest Between Sets. If this is uncomfortable on your wrists use regular grip. Supinated Barbell Row Supinated […]
Olympic Weightlifting – Wed, May 3
CrossFit Inventive – Olympic Weightlifting Warm-up 10 Scorpins F/B 30s Lower Back/Hipflexor e.s 90s Frog 30s Couch e.s (Grab back foot if possible) 30s Ankle Mobility e.s 30s Wrist 30s PVC Front Rack 30s PVC Scap Protraction e.s — BARBELL 10 Wrist Rotations 5 Front Squats 3s pause In Bottom 3 Muscle Cleans 3 Hang […]