Pure Conditioning – Wed, Mar 27
CrossFit Inventive – Pure Conditioning
Pure Conditioning – Tue, Mar 26
CrossFit Inventive – Pure Conditioning Warm-up 1:00 Each Machine 100m Run Between each machine 10 Leg Swings F/L 10m Walking Quad Pulls 10m Walking High Knee Pulls 10m Walking Lunges 20 Banded Good Mornings 20 Halo Glute Bridges 30 Calf Pumps —- Metcon (Time) For Time: 10-20-30/25-40/35-40/35-30/25-20-10 Calorie Row Calorie Bike Calorie Ski 150m Run […]
Gymnastics – Tue, Mar 26
CrossFit Inventive – Gymnastics Warm-up 1:00 foam rolling Lats 1:00 T-Spine On Wall Ball 30s e.s Banded Lat 30s e.s Banded Pec — 10 Hollow Body Scap Pulls 20s Hollow Body Active Hang 4 Rounds Continuous: 15s Hollow 15s Arch — Metcon (No Measure) Drills: Controlling Your Kipp! Hollow Arch “Pause” Lat Activation to gain […]
CrossFit – Mon, Mar 25
CrossFit Inventive – CrossFit Warm-up 3 Rounds For Quality: Spiderman Lunge + Rotations 6 Alt Pigeons 20s Front Rack 20s Wrist Mobility 12 Dumbbell Arnold Press (Mod Load) 10 PVC OHS 3 Ring Eccentric x 3s decent —— 5 Hang Power Snatch 5 Push Jerks —- Push Jerk Build To a 3 Rep Max, Then: […]
CrossFit – Mon, Mar 25
CrossFit Inventive – CrossFit Warm-up 3 Rounds For Quality: Spiderman Lunge + Rotations 6 Alt Pigeons 20s Front Rack 20s Wrist Mobility 12 Dumbbell Arnold Press (Mod Load) 10 PVC OHS 3 Ring Eccentric x 3s decent —— 5 Hang Power Snatch 5 Push Jerks —- Push Jerk Build To a 3 Rep Max, Then: […]
Pure Conditioning – Sat, Mar 23
CrossFit Inventive – Pure Conditioning Warm-up P1. 1:00 Bike P2. 1:00 Ski (Swap) 20m Walking Lunges 10 Easy Ring Rows 5 Inchworms 1 Push-up 5 Spiderman Into Hamstring e.s 30 Calf Pumps 20s Static Calf e.s 30s Active Hang From Pull-up Bar 6 Alt Box Step-ups 4 Box Jump Overs/Step Overs —- Partner WOD (Time) […]
CrossFit – Fri, Mar 22
CrossFit Inventive – CrossFit Warm-up Foam Roll 5:00 Focus 1:00 Lats e.s + sore points. — Mobility Puppy Dog Pose On Roller 1:00 Twisted Cross 30s e.s Active Spidermans 30s Squat Hold —- Red Band 10 banded pull-aparts 10 banded pass throughs 10 banded press 10 banded OHS 30 Calf Pumps 1:00 Crossover Single-unders practice. […]
Pure Conditioning – Fri, Mar 22
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Bike 1:00 Couch e.s 30s Spiderman e.s 30s Pigeon e.s 20 Banded Good Mornings 2 Laps Halo Crab Walks 20 Halo Band Glute Bridges 30 Calf Pumps — Bike Erg Metres (4 Rounds for distance) 5:00 On/5:00 Off x 4 Sets: Aiming for a consistent moderate to hard […]
Bullet Proof – Fri, Mar 22
CrossFit Inventive – Bullet Proof Warm-up 1:00 Plank 20 Scap Push-ups 30s Superman Hold 10 Ring Rows 30s Hollow Hold 10 Push-ups — Incline Barbell Bench Press 4 Sets 10 Reps Building throughout. 90s rest. Double Dumbbell Chest Flys (Weight) 3 x 8-12 Reps Building. 90s Rest Barbell Row 4 x 8-12 Reps @challenging Load […]
Pure Conditioning – Thu, Mar 21
CrossFit Inventive – Pure Conditioning Warm-up