Bullet Proof – Fri, Mar 17
CrossFit Inventive – Bullet Proof Warm-up 20 Banded Pull aparts 20 Banded Tricep Ext 20 Seated Lat Pull Downs — Bench Press 4 x 8 Reps Build or Stay the same weight. Rest as needed between sets . Use first set as a warm-up set. Incline Barbell Bench Press (4 x 8) 4 x 8 […]
Pure Conditioning – Thu, Mar 16
CrossFit Inventive – Pure Conditioning Warm-up 1:00 Machine 10 Scorpions F/B 5 Inchworms 1 Push-up Active Spiderman + 5 Rotations e.s 10 Active Supermans 10 Scap Push-ups 10 Hollow Rocks —- Metcon (Time) Ski Erg Intervals 30s On 30s Off Until you complete 210/200 Calories * Set machine for designated Calories and run off the […]
Pure Conditioning – Fri, Mar 17
CrossFit Inventive – Pure Conditioning Warm-up 100m Run 10 Leg Swings FL 30s Calf e.s 30s Spiderman Lunge Hold e.s 20 Scorpions F/B 30s Lower Back/Hipflexor e.s 30s Puppy Dog Pose —— ACTIVATION 10m Walking Lunges 5 Dual DB HPS 10 Bear Crawl 5 Dual DD HPS 10m Dusl DB Overhead Carry 10m Dual DD […]
Bullet Proof – Wed, Mar 15
CrossFit Inventive – Bullet Proof View Public Whiteboard Warm-up Focus: [Full Body] 20 Banded Pull Aparts 10 Banded Rows 10 Single leg Bulgarian split squats e.s 10 HRPU’s 10 Ring Rows — Double Dumbbell Alt Bench Press & Bent Over Rows (Weight) 4 x 20 * 20 Alt DB Bench Directly Into 20 Alt DB […]
CrossFit – Thu, Mar 16
CrossFit Inventive – CrossFit Warm-up Foam Roll, 5 minutes of your choice. — Banded Upper Banded Lower — FORWARD FACING WRIST 30s CALF 30se.s 30 CALF PUMPS — ACTIVATION 15 Banded Press 10M Pike Hs-Walk 30s HS-Hold/Wall walk hold 10 Kick Up Handstand Negatives Or 20 Dumbbell Negatives (Press/3s Negative] — Warm-up to Box Jump […]
CrossFit – Wed, Mar 15
CrossFit Inventive – CrossFit Warm-up Double Carpark Run Couch 1:00 e.s Hamstring On Upright 1:00 e.s Calf On Upright 30s e.s Samson + Tricep 30s e.s Wrist 30s — ACTIVATION 20 Banded Good Mornings 10 Scap Pulls 20 Air Squats 30s Hollow Hold — Strict Pull-ups EMOM 10: Choose your own numbers that are consistent […]
Olympic Weightlifting – Wed, Mar 15
CrossFit Inventive – Olympic Weightlifting Warm-up Couch 1:00 e.s Frog 2:00 Ankle Mobility 30s e.s Front Rack 30s Samson + Tricep 30s e.s Wrist 30s —- ACTIVATION 4 LAPS CARB WALKS 2 LAPS E.S BOTTOMS UP KETTLEBELL CARRIES — BARBELL 10 Good Mornings 10 Wrist Rotations 5 Front Squats 3 Clean Pulls 3 Power Cleans […]
Pure Conditioning – Tue, Mar 14
CrossFit Inventive – Pure Conditioning Warm-up 1:00 Machine 1 x 100m Run 10 Leg Swings F/L 30s Calf e.s 30 Calf Pumps 30s Spiderman e.s 30s Puppy Dog e.s —– ACTIVATION 30s Plank Hold 15s Rest 30s Hollow Hold 15s Rest 30s Glute Bridge Hold 15s Rest 30s Side Plank Hold e.s — Metcon (AMRAP […]
CrossFit – Mon, Mar 13
CrossFit Inventive – CrossFit Warm-up De-Load Week —- 1:00 E.S: Lat Smash On Foam Roller 1:00 Puppy Dog Pose On Roller Twisted Cross 30s e.s Wrist 30s Spiderman + 5 Rotations 30s e.s Calf 30s e.s 30 Calf Pumps —- ACTIVATIONS 2 Laps e.s Single DB Overhead Carry 10 Single DB Strict Press e.s 10 […]
CrossFit – Tue, Mar 14
CrossFit Inventive – CrossFit Warm-up (De-Load Week) —- Couch 1:00 e.s Spiderman + 5 Rotations e.s Glute 30s e.s Front Rack 30s 3 Way Puppy Dog Pose 30s each Wrist 30s 30 Calf Pumps —- ACTIVATION 4 Laps Halo Crab Walks 10 Halo Air Squats Barbell: 10 Wrist Rotations 5 Front Squats 5 Hang Power […]