Pure Conditioning – Mon, Mar 13
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Machine 1:00 Couch e.s 1:00 Hamstring On Upright e.s 30s Spiderman e.s — ACTIVATION 20 Banded Good Mornings 20 Banded Glute Bridges 20 Banded Pull-aparts — Metcon (Calories) EMOM 40: Min 1- 1 Minute Max Cal Bike Erg Min 2 – Rest * LetCals Tick Over. * Score […]
CrossFit – Sat, Mar 11
CrossFit Inventive – CrossFit Warm-up Double Carpark Run 1 Lap Inchworm 1 Push-up 1 Lap Spiderman Lunge 20 Scorpions F/B Lower Back/Hipflexor 30s e.s Spiderman + 5 Rotations e/w Puppy Dog 30s Wrist 30s — P1: MACHINE P2: 10 SLOW ALT SHOULDER TAPS 10 KB SLDL 10 KB-SDHP 10 PUSH-UPS [SWAP] — Metcon (AMRAP – […]
CrossFit – Fri, Mar 10
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e.s Samson + Tricep 30s e.s Front Rack 30s e.s Twisted Cross 30s e.s Wrist 30s e.s — ACTIVATION 10 Banded Pull aparts 10 Banded Pass Throughs 10 Banded Press 2 Laps Halo Crab Walks 20s Hollow Hang 5 Kipping swings — BARBELL 3 Power Cleans 3 Push […]
Bullet Proof – Fri, Mar 10
CrossFit Inventive – Bullet Proof Warm-up 3 Rounds: 10 Scap Push-ups 10 Banded Pec Fly’s 10 Banded Press Bench Press (3 Sets 10 Reps @Same Weight) Build Up & Complete:3 Sets 10 Reps @Same Weight. Rest As needed Between Sets. Double Dumbbell Chest Flys (Weight) Build Up & Complete: 4Sets 10 Reps @Same Weight. Rest […]
Pure Conditioning – Fri, Mar 10
CrossFit Inventive – Pure Conditioning Warm-up 3 Rounds: 1:00 Bike 30s Plank Hold — Frog 2:00 Glute 30s e.s 3 Way Puppy Dog Pose Twisted Cross — ACTIVATION Banded: 10 Pull aparts 10 Pass Throughs 10 Press — 10 Wall Facing Squats 10 Scap Pulls 5 Kipping Knee Raises Rings/Bars — 25 Minute Running Clock […]
CrossFit – Thu, Mar 9
CrossFit Inventive – CrossFit Warm-up 20 Scorpions F/B 30s Lower Back/Hipflexor e/s 30s Pigeon e.s 30s Twisited Cross e.s 30s Samson + Tricep — ACTIVATION 30 Calf Pumps 100m Run 6 Alt DB Devils Press (choose own load for warm-up) 6 Alt Box Step-ups — 1 lap light 50m sled drag. Not counted in the […]
Pure Conditioning – Thu, Mar 9
CrossFit Inventive – Pure Conditioning Warm-up Banded Upper Lower Back/Hipflexor 30s e.s Pigeon 30s e.s — ACTIVATION 2 Rounds: – 5 Cal Bike – 15Banded good Mornings – 5 HRPU — Metcon (Time) 5 Rounds For Time: 50/42 Cal Bike 35 Kettlebell Swings 24/16kg 20 Hand Release Push-upsSUBS CAL BIKE – 50/42 Cal row – […]
Bullet Proof – Wed, Mar 8
CrossFit Inventive – Bullet Proof Warm-up 20 Banded Pull-aparts 10 Banded Rows 10 Banded Press 10 Scap Push-ups 5 HRPU’s 5 Ring Rows — Dumbbell Bent Over Row 4 x 10 Dual Dumbbell Rows. Row both DB’s at the same time into your lower rib cage keeping your elbows close to your body. Make sure […]
CrossFit – Wed, Mar 8
CrossFit Inventive – CrossFit Warm-up Foam Roll: Lats 1:00 e.s 4:00 of Your Choice. — Mobility Banded Lower BandedUpper — ACTIVATION 20 Banded Tricep Ext 20 Banded Lat Pull Downs 10 Scap Pulls 5 Ring Dip Negatives Or Tempo HRPU Down Slow/Up Fast — BARBELL 5 Front Squats 5 Push Press 5 Squat Cleans 5 […]
Olympic Weightlifting – Wed, Mar 8
CrossFit Inventive – Olympic Weightlifting Warm-up 30s Of Each: Banded Tricep/Delt e.s Banded Pec e.s Banded Snatch Position e.s Banded Lat e.s Frog 2:00 Samson + Tricep e.s Ankle Mobilty on abmat. — PVC 10 pass throughs 10 pass arounds 5 BTN Jerks 5 Snatch Balance 5 OHS — BARBELL 3 Snatch High Pulls 3 […]