Bullet Proof – Wed, Mar 22
CrossFit Inventive – Bullet Proof Warm-up 30 Banded Lat Pull Downs 30 Banded Rows 30 Banded Pull Aparts — Single Dumbbell Bench Row ( 4 x 8 ) 4 Sets 8 Reps Each Side Build or Stay at one weight. Rest 60s-90s Between sets. Incline Dumbbell Bench Press (4 x 8) 4 Sets 8 Reps […]
Olympic Weightlifting – Wed, Mar 22
CrossFit Inventive – Olympic Weightlifting Warm-up Foam Roll: Lats 1:00 e.s Lower Back 1:00 2:00 Of Your Choice —- Puppy Dog On Roller 1:00 T- Spine On Roller 1:00 Active Spiderman + 5 Rotations e.s 30s Squat Hold — ACTIVATION 3 way Banded Pull Apart x 10 of each 10 Pass Throughs 10 Press (Double […]
CrossFit – Mon, Mar 20
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e.s Squat Hold 1:00 Ankle Mobility 30s e.s Samson + Tricep 30s e.s Calf 20s e.s 30 Calf Pumps —- ACTIVATION 30 Banded Pull Aparts 20 Scap Pulls 10 Dumbbell Lateral Raises – 4s Tempo Decent Every Rep. 10 x Behind The Neck Strict Press – Wide Grip […]
Pure Conditioning – Mon, Mar 20
CrossFit Inventive – Pure Conditioning Warm-up 1:00 Minute Moderate Pace on All Three Machines Lower Back/HipFlexor 30s e.s Glute 30s e.s Hamstring 30s Twisted Cross 30s e.s —– BANDED ACTIVATION 20 BANDED PULL-APARTS 20 BANDED GOOD MORNINGS 20 HALO GLUTE BRIDGES ——- MIDLINE 30S PLANK HOLD 30S HOLLOW HOLD 30S SIDE PLANK E/S 30S SUPERMAN […]
CrossFit – Tue, Mar 21
CrossFit Inventive – CrossFit Warm-up Banded Upper Lower Back Hip Flexor 30s e.s Samson + Tricep 30s e.s Wrist 30s — “Shoulder Health/Mobility” 50 Banded Pull Aparts Banded Lat Activation 3 x 15 e.s 50 Banded Face Pulls — BARBELL 10 Wrist Rotations 3 Clean Pulls 3 Power Cleans 3 Hang Power Cleans — 1 […]
Pure Conditioning – Tue, Mar 21
CrossFit Inventive – Pure Conditioning Warm-up 1:00 Machine 100m Run 10 Leg Swings F/L Calf 0:30 e/s 30 Calf Pumps Spiderman 1:00 e/s ——– ACTIVATION 20 Glute Bridges 20 Banded Good Mornings ——– Metcon (Time) 5 Rounds For Time: 100m Run 500m Bike Erg 100m Run 750m Bike Erg 100m Run 1,000m Bike erg Rest […]
CrossFit – Wed, Mar 22
CrossFit Inventive – CrossFit Warm-up Banded Upper Lower Back/Hipflexor 30s e.s Pigeon 30 s e.s Calf 20s e.s 30 calf Pumps — ACTIVATION – 4 Laps each side Bottoms Up KB Overhead Stability Carry. [if you can’t hold overhead, hold out front] – 30s Skipping — Metcon (No Measure) Accessories For Quality. 3 Sets: 20 […]
CrossFit – Sat, Mar 18
CrossFit Inventive – CrossFit Warm-up Tabata 20/10 x 8 Rounds: Partner 1: 20s Machine 10s Rest for the first 4 Sets Partner 2: 20S Plank Hold First 4 Sets. [Swap after 4 sets] — Front Rack 30s Twisted Cross 30s e.s wrist 30s Spiderman 30s e.s Squat Hold 30s — Activation P1: 10 Wrist Rotations […]
CrossFit – Fri, Mar 17
CrossFit Inventive – CrossFit Warm-up 2:00 Machine 1:00 Couch e.s 1:00 Glutee.s Twisted Cross 30s e.s Puppy Dog 30s —– ACTIVATION 5 Frog Hops 20s Plank Hold 5 DB Squats 20s Superman Hold 6 Alt DB Power Cleans 20s Side Plank Pulses e.s —- Metcon (4 Rounds for calories) AMRAP 5: Buy In: 40 Burpees […]
CrossFit – Fri, Mar 17
CrossFit Inventive – CrossFit Warm-up 2:00 Machine 1:00 Couch e.s 1:00 Glutee.s Twisted Cross 30s e.s Puppy Dog 30s —– ACTIVATION 8 Frog Hops 20s Plank Hold 8 DB Squats 20s Superman Hold 8 Alt DB Power Cleans 20s Side Plank Pulses e.s —- Metcon (4 Rounds for calories) AMRAP 5: Buy In: 40 Burpees […]