Pure Conditioning – Mon, Mar 27
CrossFit Inventive – Pure Conditioning Warm-up 1:00 Ski 10 Scorpions F/B 30s Lower Back/HipFlexor e.s 30s Pigeon e.s 3 Way Puppy Dog Pose —- ACTIVATION 2 ROUNDS: 10 KB DEADLIFTS 10M KB SUITE CASE CARRY E.S 10M BEAR CRAWL (5M OUT/5M BACK) — Intervals [34 Minutes} (3 Rounds for reps) 3 Sets For Time: 2:00 […]
Pure Conditioning – Tue, Mar 28
CrossFit Inventive – Pure Conditioning Warm-up 1:00 On Each Machine 5 Inchworm 1 Push-up Active Spiderman + 5 Rotations e.s 10 Cossack Squats 30 Calf Pumps 20 Banded Pull Aparts 10 Banded Press — Metcon (4 Rounds for time) EVERY 10 Minutes x 4 Sets: 50/40 Cal Row 50/40 Cal Bike Erg 50/40 Cal Ski […]
Bullet Proof – Wed, Mar 29
CrossFit Inventive – Bullet Proof Warm-up Banded: 10 Press 10 Row 10 Chest Press 10 Banded Curls 10 Tricep Ext — Decline Dumbbell Bench Press (4 x 10) Use the first set as a warm-up, then build or find a moderate to heavy load. 90s rest between sets. Dumbbell Bent Over Row (4 x 10) […]
Pure Conditioning – Fri, Mar 24
CrossFit Inventive – Pure Conditioning Warm-up 1:00 Bike 100m Run 10 Leg Swings F/L 30s Calf on Upright 30 Calf Pumps 10 Scorpions F/B 30s Lower Back/Hipflexor e/s 30s Spiderman e.s — ACTIVATION 20 Banded Good Mornings 10 Reverse Lunges 1:00 Plank Hold — Run Conditioning (Time) Each one should be at a good pace. […]
CrossFit – Fri, Mar 24
CrossFit Inventive – CrossFit Warm-up Banded Lower 3 way Puppy Dog Pose 30s each Table Top 30s — ACTIVATION 20 Alt Barbell Single Leg RDL’s 20 Air Squats 2s pause in Bottom of squat 10 Scap Pulls 5 Strict Pull-ups/5 Ring Rows — 10 Barbell Deadlifts/Build To Staring Weight — Deadlift (4 x 8) [15-20 […]
Bullet Proof – Fri, Mar 24
CrossFit Inventive – Bullet Proof Warm-up 20 Banded pull Aparts 10 Pass Throughs 10 Banded Rows 10 Scap Push-ups 10 Air Squats — Metcon (32 Minutes) (No Measure) 4 Rounds – Start a new exercise every 2 mins; Dumbbell Goblet Squats x 8 reps – 1 sec pause at bottom of every rep (Challenging Load) […]
CrossFit – Sat, Mar 25
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e.s Squat Hold 1:00 Front Rack 30s Twisted Cross 30s e.s Calf 20s e.s 30 Calf Pumps —- P1: 20 Halo Glute Bridges 10 Halo Air Squats 10 Alt Box Step-ups P2: 20 Banded Good Mornings 10 Banded Press 10 Alt Lunges (Swap) — Metcon (Time) 15 Rounds […]
Bullet Proof – Thu, Mar 23
CrossFit Inventive – Bullet Proof
CrossFit – Thu, Mar 23
CrossFit Inventive – CrossFit Warm-up Banded Upper Pigeon 30s e.s Wrist Forward Facing 30 Calf Pumps — ACTIVATION 3 Way Banded Pull Aparts 10 Banded press 10 Scap Pulls: Rings/Bars 5 Kipping Swings: Rings/Bars 5 Ring Dip Negs/Push-up Negs 5 Tempo Handstand Lowers (3s Decent/Drop down kick back up each rep)/ Tempo Dumbbell Lowers. — […]
Pure Conditioning – Thu, Mar 23
CrossFit Inventive – Pure Conditioning Warm-up 20 Scorpions F/B 30s Lower Back/Hipflexor e.s Twisted Cross 30s e.s Glute 30s e.s Puppy Dog 30s — ACTIVATION 200m Row 20 Banded Good Mornings 10 Single Leg DB RDLS e.s 10m Deadball Carry 2 Deadball Over Shoulder — Metcon (Time) 5 Rounds: 500/450m row 100m Deadball Carry @Stomach […]