CrossFit – Thu, Apr 13
CrossFit Inventive – CrossFit Warm-up Mobility Banded Lower Twisted Cross 30s e.s 3 Way Puppy Dog Pose — ACTIVATION Rotator cuff sequence: With Light Plates 1-2.5kg plates max. 2 x 5 Sets of Each: – Standing Prone T’s – Standing Prone Row-W – Standing ProneRow, W-Y’s — 10 Barbell Good Mornings 10 Barbell Deadlifts — […]
Bullet Proof – Wed, Apr 12
CrossFit Inventive – Bullet Proof Warm-up 10 Banded Upright Rows 10 Banded Press 10 Banded Rows 10 Scap Push-ups — Prone Barbell Bench Rows Moderate To Heavy Load Same Load for the 4 sets. Incline Dumbbell Bench Press Moderate To Heavy Load Same Load for all four sets. Barbell Upright Row Moderate Load Same Load […]
Olympic Weightlifting – Wed, Apr 12
CrossFit Inventive – Olympic Weightlifting Warm-up Foam Roll 4 Minutes Target Lats for 2 Minutes. — Elevated Front Rack 30s (On Roller) Frog 2:00 Ankle Mobility 30s e.s Spiderman + 5 Rotations e.s Glute 30s e.s Wrist 30s — 2 laps Halo Crab Walks 10 Halo Air Squats 30 Banded Pull aparts — Barbell 10 […]
CrossFit – Mon, Apr 10
CrossFit Inventive – CrossFit Warm-up Banded Upper Banded Lower — P1: 4 Alt DB Reps of each movement. (Choose own Load) P2: 20 Banded Pull-aparts 10 Scap Pulls 5 Kipping Swings 3 Strict Pull-up 1-3 Bar Muscle-ups/Or Level Sub [swap] — Metcon (Time) Level 1: For Time: Buy In: 100 Calorie Bike Erg Into… 15 […]
CrossFit – Wed, Apr 12
CrossFit Inventive – CrossFit Warm-up Banded Upper Glute 30s e.s Spiderman 30s e.s —- BANDED 20 Pull aparts 10 Pass Throughs 10 OHS — BARBELL: 3 Snatch Pull 3 Power Snatch [2s pause in catch] 3 Hang Power Snatches — Power Snatch Go Every 90s 6 Sets x 2 Reps: Starting @60% & building to […]
Pure Conditioning – Tue, Apr 11
CrossFit Inventive – Pure Conditioning Warm-up 20 Scorpions F/B Banded Lower 30 Banded Good Mornings 30 Banded Glute Bridges — 20m Deadball carry 2 Deadball Over Shoulders — Metcon (No Measure) EMOM 40: Minute 1: 15/12 Cal Bike Minute 2: 5 Heavy Deadball Over Shoulder Minute 3: 15/12 Cal Row Minute 4: 40m Deadball Carry […]
CrossFit – Sat, Apr 8
CrossFit Inventive – CrossFit Warm-up 20 Scorpions F/B 30s Lower Back/Hipflexor e.s 30s Twisted Cross e.s 30s Puppy Dog Pose 30s Samson + Tricep e.s — Static Holds 1 Minuter Plank Hold 15s Rest 45s Superman Hold 15s Rest 30s Squat Hold 15 Rest 15s Active Hollow Hang —- ACTIVATION 20 Halo Glute Bridges 20 […]
CrossFit – Tue, Apr 11
CrossFit Inventive – CrossFit Warm-up MOBILITY Couch 1 MIn e.s Frog 2 Minutes Front Rack 30s Puppy Dog 30s Wrist 30s F/B — ACTIVATION 10M Pike HS-Walk 1 Wall Walk 20m Walking Lunges BARBELL 10 Wrist Rotations 4 Push Press 4 Push Jerks 4 Alt Lunges (Forward or Reverse) — Back Squat Building Sets: 10 […]
Pure Conditioning – Fri, Apr 7
CrossFit Inventive – Pure Conditioning
CrossFit – Fri, Apr 7
CrossFit Inventive – CrossFit Warm-up Lower Back/Hipflexor 30s e.s Glute 30s e.s Twisted Cross 30s e.s 3 Way Puppy Dog 30s each Samson + Tricep 30s e.s — ACTIVATION P1: 10 Scap Pulls 5 Kipping Swings 5 Inchworm 1 Push-ups 10 Air Squats P2: 10 Barbell Wrist Rotations 5 Power Cleans 5 Clean & Jerks […]