CrossFit – Thu, Apr 27
CrossFit Inventive – CrossFit Warm-up Banded Lower Banded Upper Calf 30s e.s 30 Calf Pumps — ACTIVATION Tabata 20/10 x 8 – Skipping of your choice – Hollow Hang/Hollow Rock Hold — Metcon (No Measure) Level 1: EMOM 10: 5 Strict Pull-ups 10 Strict Push-ups *All to be completed in the same minute. — Level […]
Pure Conditioning – Thu, Apr 27
CrossFit Inventive – Pure Conditioning Warm-up 1000m Bike 20 Glute Bridges 20 Banded Good Mornings — Workout takes up to 50 minutes — Go Time> Metcon (Time) For Time: 3,200/3,000m Bike Erg 2 Mins Rest 3,200/3,000m Bike Erg 3 Mins Rest 2,400/2,200m Bike Erg 90s Rest 2,400/2,200m Bike Erg 2 Mins Rest 1,200/1,000m Bike Erg […]
CrossFit – Mon, Apr 24
CrossFit Inventive – CrossFit Warm-up Couch 1 Min e.s Squat Hold 1:00 Ankle Mobility 30s e.s Lat Stretch On Upright 30s e.s Pec Stretch On Upright 30s e.s —- ACTIVATION 20 Halo Glute Bridges 20s Handstand Hold 5 Kick-up HS Decent’s @3s 10 Scap Pulls — Back Squat (4×5) Use 3-4 Building sets to establish […]
Pure Conditioning – Mon, Apr 24
CrossFit Inventive – Pure Conditioning Warm-up 1 Min On each Machine 100m Run 10 leg Swings F/L 30s Calf On Upright 30s Spiderman e.s 10 Active Supermans 30 Calf Pumps 10 lt Cossack Squats — “Midline” 2 Rounds 20 V-Sits 12Alt Single Arm Pike To Touches 20 Ankle Taps 12 Plank To Push-up with oppositearm […]
CrossFit – Tue, Apr 25
CrossFit Inventive – CrossFit Sergeant Matthew Locke gave his life to protect others and died from small arms fire on 25 October 2007. He’s a recipient of the Medal for Gallantry, one of Australia’s greatest honours. “Matthew Locke” (AMRAP – Rounds and Reps) AMRAP in 33 minutes 50m Farmer’s Carry (2 x 22.5/15kg) 25 Dumbbell […]
CrossFit – Wed, Apr 26
CrossFit Inventive – CrossFit Warm-up Lower Back Hipflexor 30s e.s Active Spiderman + 5 Rotations e.s Wrist 30s Banded Upper —- ACTIVATION 2 Rnds: 10 Bottoms Up KB Press e.s 5 Inchworm 1 Push-up — Barbell: 10 Wrist Rotations 5 Strict Press 5 Hang Power Cleans — Strict Press (5 x 5) Keep tight throughout. […]
Bullet Proof – Wed, Apr 26
CrossFit Inventive – Bullet Proof Warm-up 2 Rounds: 20 Banded Pull aparts 10 Single Arm KB Bottoms up Flat Bench e.s — Dumbbell Flat Bench Press For Quality: 10-9-8-7-6-5-4-3-2-1 Super Set with: 10-9-8-7-6-5-4-3-2-1 Scap Push-ups *Aim for the same dumbbell load for all sets. * Goal is to move through with minimal rest, completing each […]
Olympic Weightlifting – Wed, Apr 26
CrossFit Inventive – Olympic Weightlifting Warm-up Foam Roll Lats 1:00 e.s T-Spine 1:00 On Roller (hold light Plates if you want) Puppy Dog On Roller 1:00 Frog 2:00 Ankle Mobility 30s e.s — PVC 10 Prone Lift Offs 10 Pass arounds e.w 10 OHS 10 Snatch balance — BARBELL 3 Snatch High Pulls 3 Power […]
Pure Conditioning – Fri, Apr 21
CrossFit Inventive – Pure Conditioning Warm-up 1:00 Ski 10 x 10m Shuttle Runs (slow) Calf on Upright 30s e.s Standing Quad 30s e.s Lat On Upright 30s e.s Hamstring On Upright 1:00 e.s —- ACTIVATION 20 Banded Good Mornings 30 Calf Pumps 20 Alt Shoulder Taps —- “Midline” 60 Hollow Rocks *Every Break Perform 10 […]
CrossFit – Fri, Apr 21
CrossFit Inventive – CrossFit Warm-up Lower Back/Hipflexor 30s e.s Pigeon 1:00s e.s Spiderman 1:00 e.s Front Rack 30s Wrist 30s Banded Ankle Mobility 45s e.s — ACTIVATION 2 Laps Halo Crab Walks 2 LapsHalo Monster Walks 5 Halo Air Squats 3s Hold In Bottom of Squat. — 1 Round of Temp Front Squat with empty […]