Olympic Weightlifting – Thu, Mar 9
CrossFit Inventive – Olympic Weightlifting 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) — 1 lap light 50m sled drag. Not counted in the set of 4. […]
Pure Conditioning – Mon, Mar 6
CrossFit Inventive – Pure Conditioning Warm-up 1:00 MACHINE 1:00 COUCH E.S SPIDERMAN 30S E.S GLUTE 30S E.S —- 4 LAPS HALO CRAB WALKS 20 HALO GLUTE BRIDGES — TABATA 20/10 X 8 PLANK HOLD WALL SQUAT HOLD — Metcon (Time) 10 ROUNDS FOR TIME: 10 CAL BIKE 10 ABMAT SIT-UPS 10 ALT DUMBBELL HANG SQUAT […]
CrossFit – Mon, Mar 6
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e.s Squat Hold 1:00 Ankle Mobility (Body Weight) 30s e.s PVC Front Rack 30s Wrist 30s —- ACTIVATION 10 PVC Pass Throughs 10 PVCPass Arounds 10 PVC OHS 20s Hollow Hang 6 Kipping Knee Raises — 10 Barbell Push Press 5 Barbell OHS/Front Squats — Push Press (1 […]
CrossFit – Tue, Mar 7
CrossFit Inventive – CrossFit View Public Whiteboard Warm-up Banded Upper Wrist 30s F/B Front Rack 30s Calf 30s e.s 30 Calf Pumps — ACTIVATION 20 Banded Pull Aparts 10 Banded Press 20s HS-Hold 30s Skipping of your choice — BARBELL 5 HANG POWER CLEANS — Hang Power Clean (1 x 1) Build To Heavy Single […]
Pure Conditioning – Tue, Mar 7
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Row 10 Leg Swings F/L 30s calf stretch e.s 30s quad stretch e.s 30 Calf Pumps 30s Spiderman e.s —– ACTIVATION 20m Walking Lunges 4 x 10m Shuttle Runs 4 Box Overs — Metcon (6 Rounds for reps) 3 Minutes On/2 Minutes Off x 6 Rounds: 350/300m Row […]
CrossFit – Fri, Mar 3
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e.s Squat Hold 1:00 Front Rack 30s 3 Way Puppy Dog 30s each Wrist 30s — ACTIVATION 15 Banded Good Morinings 2 Laps Crab Walks 2 Laps Monster Walks 10 Scap Pulls 10 Wall Facing Squats — Weighted Pull-ups (5 x 3) Aiming to use weight for each […]
Pure Conditioning – Fri, Mar 3
CrossFit Inventive – Pure Conditioning Warm-up 100m Run 1 Lap Inchworm 1 lap Spiderman Lunge 10 Leg Swings F/L 10 Scorpions F/B 30s Spiderman Lunge Hold e.s 30s Hamstring e.s 30s Cal e.s 30 Calf Pumps — Metcon (5 Rounds for time) 5 Sets: 200m Run 500m Bike 200m Row 100m Ski Rest 2 Minutes […]
Bullet Proof – Fri, Mar 3
CrossFit Inventive – Bullet Proof Warm-up 2 Way Banded Knee Squats 3 x 6 each movement each side. 20m Walking Lunges 10 Banded Press Bulgarian Split Squats (3 Rounds for weight) One foot on the bench. Front Leg roughly 90 degrees in front of you. Squat down until the back knee is just off the […]
CrossFit – Sat, Mar 4
CrossFit Inventive – CrossFit Warm-up Lower Back/Hipflexor 30s e.s Pigeon 30s e.s Samson + Tricep 30s e.s Twisted Cross 30s e.s Wrist 30s F/B — P1: Machine Mod Pace. P2: 10 barbell Wrist Rotations 3 Front Squats 3 Push Press 5 Thrusters 5 HRPU’s (Swap) — Endurance (Time) For Time: 5,000m Bike Erg 100 Barbell […]
CrossFit – Thu, Mar 2
CrossFit Inventive – CrossFit Warm-up Banded Upper Lower Back/Hipflexor 30s e.s Pigeon 30s e.s —- ACTIVATION 2 ROUNDS: 5 Push-ups of your choice 6 Alt DB HC&J weight of your choice 30s Plank Hold — Bench Press (1×2) [In 15 Minutes] Complete Reps: 8-8-6-6-4-4-2-2 * Start with an empty barbell set of 10reps, then introduce […]