CrossFit – Sat, Apr 1
CrossFit Inventive – CrossFit Warm-up Twisted Cross 30s e.s 3 Way Puppy Dog 30s of each Front Rack 30s Lower Back/Hipflexor 30s e.s Glute 30s e.s Wrist 30s —– ACTIVATION 20s Active Hollow Hang 10s Rest 20s Squat Hold 10s Rest 20s Ski (Machine) 10sRest With Your Team Of 3: (All Start Different Exercise) Repeat […]
Bullet Proof – Fri, Mar 31
CrossFit Inventive – Bullet Proof Warm-up 20 Scap Push-ups 20 Banded Pull aparts 20 Banded Press 20 Banded Rows —– Metcon (Weight) EMOM 12: (6 Rounds Of Each) Min 1 – 12 Barbell Bench Press Min 2 – 12 Barbell Bent Over Row’s – Choose loads for both movements that you can maintain unbroken every […]
CrossFit – Thu, Mar 30
CrossFit Inventive – CrossFit Warm-up Banded Lower 30s Each Puppy Dog 30s Samson + Tricep 30s e.s Calf 20s e.s 30 Calf Pumps — ACTIVATION 20 Banded Good Mornings 2 Laps Walking Lunges 10 Barbell Deadlifts — BUILD — Deadlift ( ) Building Sets: 1 x 15 Light 1 x 8 @50% 1RM — Main […]
Pure Conditioning – Thu, Mar 30
CrossFit Inventive – Pure Conditioning Warm-up Double Carpark Run 1 Lap Inchworm 1 Push-up 1 Lap Spiderman Lunge 30s Cal Stretch On Upright 30s Standing Quad Stretch 30 Calf Pumps 10 Leg Swings F/L —– Run Conditioning (Time) 4 Sets: 400m RUN: 100m Fast Pace/100m Moderate Pace/100m Fast/100m Slow Recovery [1 Minute Rest] 800m RUN: […]
Pure Conditioning – Fri, Mar 31
CrossFit Inventive – Pure Conditioning Warm-up Couch 1:00 Spiderman Lunge Hold 30s e.s Pigeon 30s e.s Calf 30s e.s —– 20 Halo Glute Bridges 20 Banded Good Mornings — Tabata 20/10 x 8 Rounds: – Plank Hold – Hollow Rock Hold — BIKE CONDITIONING (Time) 4 ROUNDS: 40 CAL BIKE ERG REST 30s 20 CAL […]
CrossFit – Fri, Mar 31
CrossFit Inventive – CrossFit Warm-up Banded Upper Wrist 30s F/B Active Spiderman 5 Rotations e.s Samson + Tricep 30s e.s Calf 30s e.s 30 calf Pumps — ACTIVATION Tabata 20/10 x 8 Rounds: Skipping Banded Press (Slow & Controlled) — BARBELL 3 Strict Press 3 Push Press 3 Push Jerks 3 Split Jerks — Shoulder […]
Olympic Weightlifting – Wed, Mar 29
CrossFit Inventive – Olympic Weightlifting Warm-up Couch 1:00 e.s Ankle Mobility (Use Abmat) Active Spiderman + 5 Rotation e.w Front Rack 30s Table Top 30s Wrist 30s — ACTIVATION 2 Laps Halo Crab Walks 2 Laps Monster Walks (1 Forward/1 Backwards) 5 Halo Air Squats 3s Hold In Bottom — Barbell 10 Good Mornings 10 […]
CrossFit – Wed, Mar 29
CrossFit Inventive – CrossFit Warm-up Foam Roll Lats 1 Min e.s 4 Mins of Your Choice — Puppy Dog On Roller 1:00 Twisted Cross 30s e.s Glute 30s e.s Spiderman 30s e.s Wrist 30s e.s — ACTIVATION 30 Banded Face Pulls ( Pull to Nose/Scaps Down & Back) 20 Banded Tricep Ext 10 Banded Lat […]
CrossFit – Mon, Mar 27
CrossFit Inventive – CrossFit Warm-up Couch 1 Min e.s 30s Front Rack 30s Wrist Squat Hold 30s 10 Air Squats 2s Pause in Bottom 10 Alt Cossack Squats —— ACTIVATION 20 Halo Glute Bridges — BARBELL 10 Back Squats 5 Power Cleans — Back Squat In 15 Minutes Minimal rest between building sets. Building Sets: […]
CrossFit – Tue, Mar 28
CrossFit Inventive – CrossFit Warm-up Banded Upper Standing Quad 30s e.s Squat Hold 30s Spiderman 30s e.s — ACTIVATION 3 Way Banded Pull Aparts 10 Pass Throughs 10 OHS 15 Banded Single Arm Lat Rows e.s 15 Scap Pulls — Strict Pull-ups Perform as follows; 1-2-3-4-5-6-7-8-9-10 etc up to Max reps that can be achieved […]