Bullet Proof – Fri, Apr 21
CrossFit Inventive – Bullet Proof Warm-up 10 Banded Pull aparts 10 Banded Rows 10 Bended Press 10 Single DB Lateral Raises 4s Eccentric each rep. (light) Use light plate if needed. — Kettlebell Dead Stop Rows 4 x 10 Each Side Challenging Load. Row The KB to your Rib Cage and Pause for 2 seconds. […]
CrossFit – Sat, Apr 22
CrossFit Inventive – CrossFit Warm-up 10 Scorpions F/B 30s Lower Back/Hipflexor e.s 30s Pigeon e.s 30s Twisted Cross e.s 30s Puppy Dog Pose — P1: Machine P2: 1 Round 15 Banded Good Mornings 50m Run 5 Burpees 5 Air Squats 3 Strict Pull-ups/5 Ring Rows [swap] — “Teams Of 2” (AMRAP – Rounds and Reps) […]
CrossFit – Sun, Apr 23
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 3 Kick-up HS Decent’s 10 Scap Pulls — Back Squat Use 3-4 Building sets to establish your weight. […]
CrossFit – Thu, Apr 20
CrossFit Inventive – CrossFit Warm-up Foam Roll 5 Minutes — T-Spine On Roller 1:00 Puppy Dog On Roller 1:00 Samson + Tricep 30s e.s Wrist 30s — ACTIVATION 2 Lapas Halo Crab Walks 5 Inchworm 1 Push-up Red Band: 10 Pass Throughs 10 Pull Aparts 10 Press (both hands) — Barbell: 5 Strict Press 3 […]
Pure Conditioning – Thu, Apr 20
CrossFit Inventive – Pure Conditioning Warm-up Tabata: 20s Bike 10rest 20s Calf Pumps 10r 20s Bike 10r 20s Alt BoxStep-ups 10r 20s Bike 10r 20s Plank 10r 20s Bike 10r 20s Russian KBS 10r 20s Bike 10r 20s Superman Hold. — Metcon (Time) For Time: 100 Box Step-ups 50/45 Cal Row 100 Abmat Sit-ups 50/45 […]
Olympic Weightlifting – Wed, Apr 19
CrossFit Inventive – Olympic Weightlifting Warm-up Couch 1:00 e.s Frog 2 Mins Front Rack 30s Twisted Cross 30s e.s Wrist 30s — 20 Banded Pull aparts 30 Halo Glute Bridges 1:00 Squat Hold — Barbell 10 Wrist Rotations 5 SLDL 3 Clean Pulls 3 Power Cleans 3 Hang Power Cleans 3 Front Squats 3 Hang […]
Bullet Proof – Wed, Apr 19
CrossFit Inventive – Bullet Proof Warm-up 3 Rounds: 30 V-Sits 20 Side Plank Pulses e.s 60s Plank Hold 30s Squat Hold * Try keep moving through with minimal rest. — Leg Accessories (Weight) 3 Sets: 8 Bulgarian Split Squats e.s @Challenging Load/Dumbbells Super Set With: 20 Halo Glute Bridges Rest 2 Mins between sets. * […]
Pure Conditioning – Tue, Apr 18
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Bike Couch 1:00 e.s Pigeon 1:00 e.s Calf 30s e.s 30 Calf Pumps — 1:00 Plank 10 Single Leg Glute Bridges e.s 30s Superman Hold 10 Single Leg Split Squats e.s — Metcon (Time) 5 Rounds For Time: 400m Row 500m Run 1,000m Bike —SUBS 400m Row – […]
CrossFit – Tue, Apr 18
CrossFit Inventive – CrossFit Warm-up Banded Shoulders Pigeon 30s e.s Lower Back/Hipflexor 30s e.s — Rotator Cuff Activation 2 Sets: (Light Dumbbells/Light Plates) 10 Out-Up-Forward-Down 15 Scap Push-ups — 2 Sets: 10 Kipping Swings 10 Alt Barbell RDL’s — Metcon (Time) Level 1: 5 Rounds: 15/10 Cal Row 12 Deadlifts 100/70kg 9 Lateral bar Burpees […]
Personal Training – Tue, Apr 18
CrossFit Inventive – Personal Training Warm-up 1:00 Row 200m Run Couch 1:00 e.s Glute 30s e.s Spiderman 30s e.s Calf 30s e.s 30 Calf Pumps — ACTIVATION 3 Rounds: 10 Stationary Split Squats e.s 10 Single Leg Glute Bridges e.s 10 Side Plank Pulses e.s — Metcon (Time) 4 Rounds For Time: 400m Row 500m […]