Pure Conditioning – Thu, Mar 2
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Machine BandedLower Body Twisted Cross 30s e.s 3 Way Puppy Dog Wrist 30s — Activation 20 Banded Good Mornings 20 Banded Pull aparts 5 Slam Balls 10 Plate Twists 3 Burpees To Plate — 25 Minutes (AMRAP – Reps) 5 Rounds For TotalReps Each Round: Min 1- Max […]
Olympic Weightlifting – Wed, Mar 1
CrossFit Inventive – Olympic Weightlifting Warm-up Foam Roll Lats 1:00 e.s + 4 Minutes of your choose. —- T-Spine On Roller 1:00 Puppy Dog On Roller 1:00 Twisted Cross 30s e.s Spiderman + 5 Rotations e.s — ACTIVATION 20 Halo Glute Bridges PVC 10 Pass Throughs 10 Pass Arounds 10 OHS 10 SnatchBalance — BARBELL […]
CrossFit – Wed, Mar 1
CrossFit Inventive – CrossFit Warm-up Foam Roll Lats 1:00 e.s + 4 Minutes of your choose. —- T-Spine On Roller 1:00 Puppy Dog On Roller 1:00 Twisted Cross 30s e.s Spiderman + 5 Rotations e.s — ACTIVATION 20 Halo Glute Bridges 20 Banded Pull aparts 10 Banded Pass Throughs 10 Banded OHS — BARBELL 5 […]
Bullet Proof – Wed, Mar 1
CrossFit Inventive – Bullet Proof Warm-up BANDED FACE PULLS X 20 BANDED LAT PULL DOWNS X 20 RING BICEP CURLS X 10 GHD Hip Extensions (No Measure) 4 Sets 10 Reps 1min-90s rest between sets. SUB: 4 x 8-10 GHD Hypers 4 x 10 Active Supermans Barbell Row (4 x 8 ) You May build […]
Pure Conditioning – Tue, Feb 28
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Bike 100m Run 10 Leg Swings F/L 30s Standing Quad e.s 30s Calf e.s 30 Calf Pumps 30s Spiderman e.s —- TABATA 20/10 X 8 ROUNDS – WALL SQUAT HOLD – ALT SINGLE LEG RDLS — Score Time Each Interval. (Time) Bike Erg (Lactate Threshold) 5 Sets: 4 […]
CrossFit – Tue, Feb 28
CrossFit Inventive – CrossFit Warm-up Banded Shoulders Pigeon 30s e.s Spiderman + 5 Rotations e.sCal 30s e.s 30 Calf Pumps — ACTIVATION 10 Scap Pulls 5 Kipping Swings 3-5 Strict Pull-ups/5 Ring Rows 3 Ring Dip Negatives — BARBELL 10 Wrist Rotations 3 Strict Press 3 Push Press 3 Push Jerks — Strict Press (1 […]
Pure Conditioning – Mon, Feb 27
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Machine 10 Scorpions F/B 30s Lower Back/Hipflexor e.s 30s Spiderman + Rotations e.s 30s Twisted Cross e.s ——- ACTIVATION 2 ROUNDS: 10 Banded Pull aparts 6 Alt Lunges 8 Alt DB HS (choose own weight) — Metcon (AMRAP – Rounds and Reps) AMRAP 7:30: [Rest 2:30 Between Sets […]
CrossFit – Sat, Feb 25
CrossFit Inventive – CrossFit Warm-up Double Carpark Run 30s Calf e.s 30 Calf Pumps Active Spiderman + 5 rotations e.s Squats Hold 30s Front Rack 30s Puppy Dog 30s Wrist 30s —- ACTIVATION P1: 5 Deadlifts 3 Power Cleans 3 Push Jerks 3 Clean & Jerks P2: 10 Banded Rows 10 Banded Press 5 Scap […]
CrossFit – Mon, Feb 27
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e.s Frog 2:00 Ankle 30s e.s Elevated Puppy Dog 30s Twisted Cross 30s e.s — ACTIVATION 10 Banded Press 20 Banded Good Mornings 30s HS-Hold 5 Kick Up Tempo Decents/Tempo Push-ups — BARBELL DEADLIFTS X 10 5 REPS @ First Load — 25:00 Minutes (3 Rounds for reps) […]
Pure Conditioning – Fri, Feb 24
CrossFit Inventive – Pure Conditioning Warm-up 500/400m Bike 100m Run 10 leg Swings F/L 30s Calf e.s 30 calf Pumps 30s Spiderman. e.s 30s Glute e.s —— 20 Banded Good Mornings 20 Halo Glute Bridges 10 Alt Walking Lunges — “Repeat That Running Clock” (No Measure) Mins 0:00-2:00 [2 minutes] 25/20 Calorie Bike Erg Mins […]