CrossFit – Fri, Mar 29
CrossFit Inventive – CrossFit Warm-up Two x Carpark Runs 3 Inchworms + 3 Push-ups each rep 30s Spideman Lunge Hold 30s Pigeon e.s 30s Twisted Cross e.s —— Activation 20 Banded Press 10 Scap Pulls 10 Kipping High Knee Raises 10 HRPU 30s Dead-hang from pull-up bar ——- Partner WOD (Time) Buy-In: 400m Dual Dumbbell […]
CrossFit – Thu, Mar 28
CrossFit Inventive – CrossFit Warm-up Deadlift 3 @85% 3 @87.5 2 @90% 2@92.5% Rest as needed Between sets.
CrossFit – Thu, Mar 28
CrossFit Inventive – CrossFit Warm-up Deadlift 3 @85% 3 @87.5 2 @90% 2@92.5% Rest as needed Between sets. Metcon (Time) 2-4-6-8 Wall Walks 10m Walking Dual Dumbbell Lunges @22.5/15kgs Rest 3:00 Into: 10-8-6-4-2 Handstand Push-ups 20-16-12-8-6 Alternating Pistol Squats
Pure Conditioning – Thu, Mar 28
CrossFit Inventive – Pure Conditioning Warm-up 3 Rounds: 45s Bike 20s Spiderman Lunge Hold e.s 20 Calf Pumps 6 HRPU 10 Banded Good Mornings 30s Plank Hold — Metcon (6 Rounds for calories) 3:00 On/2:00 Off x 6 Sets: 30m Burpee Broad Jumps Max Calorie Bike Erg In Remaining Time. Score: Max Cals each round.
CrossFit – Thu, Mar 28
CrossFit Inventive – CrossFit Warm-up 20 Scorpions Active Spiderman + 5 int/ext rotations e.s 30s Pigeon e.s 30s Body weight Ankle Mobility e.s — 2 Rounds: 10 Single Leg RDL’s e.s (Moderate DB) 10 Alt Ring Or Rig Assisted Pistol Squats 10 Alt Body Weight Lunges 1 WallWalk/3 Inchworms 1 Push-up — 10 Barbell Deadlifts […]
Bullet Proof – Wed, Mar 27
CrossFit Inventive – Bullet Proof Warm-up 20 Banded Good Mornings 10 Single Leg Glute Bridges e.s 30s Plank Hold On Hands 15 Hollow Rocks 10 HRPU 15 Ring Rows 20 Banded Press — Double Dumbbell Alt Bench Press & Bent Over Rows (Weight) SUPER SET: 4 X 20 REPS 2:00 REST 3 Way Dumbbell Shoulder […]
CrossFit – Wed, Mar 27
CrossFit Inventive – CrossFit Warm-up 100m Run 10 Leg Swings F/L 10 Scap Push-ups 50m Run 10 Air Squats 3 Laying To Standing Rope Climbs 100m Run 10 HRPU 30s Twisted Cross e.s —– 10 Wrist Rotations 5 Front squats 5 Squat Cleans — Bench Press 3 @82.5% 3 @85% 2 @87.5% 2 @90% 1 […]
Olympic Weightlifting – Wed, Mar 27
CrossFit Inventive – Olympic Weightlifting Warm-up Foam Roll Lats 1:00 e.s Mobility Puppy Dog On Roller 30s Twisted Cross 30s e.s Spiderman 30s e.s Squat Hold 30s — Activation 4 Laps Halo Crab Walks Snatch Balance EMOM 8 x 2 Reps Focus is light & Fast. Not Heavy!! Snatch Build to a Heavy 3 Rep […]
Olympic Weightlifting – Wed, Mar 27
CrossFit Inventive – Olympic Weightlifting Warm-up Foam Roll Lats 1:00 e.s Mobility Puppy Dog On Roller 30s Twisted Cross 30s e.s Spiderman 30s e.s Squat Hold 30s — Activation 4 Laps Halo Crab Walks 10 Halo Air Squats — Barbell 3 Snatch High Pulls 3 Power Snatches 3 OHS 3 Snatch Balance 3 Squat Snatches/Power […]
Bullet Proof – Wed, Mar 27
CrossFit Inventive – Bullet Proof Warm-up 20 Banded Good Mornings 10 Single Leg Glute Bridges e.s 30s Plank Hold On Hands 15 Hollow Rocks 10 HRPU 15 Ring Rows 20 Banded Press — Double Dumbbell Alt Bench Press & Bent Over Rows (Weight) SUPER SET: 4 X 20 REPS 2:00 REST 3 Way Dumbbell Shoulder […]