Bullet Proof – Fri, Feb 24
CrossFit Inventive – Bullet Proof Warm-up 10 Banded Pull aparts 10 Banded Rows 10 Banded Press 10 Scap Push-ups Incline Dumbbell Bench Press (4 x 10) Use the first set as a warm-up, then build or stay the same weight. Rest as needed between sets. Seated Military Press (Weight) Barbell Military Press 4 x 8 […]
CrossFit – Thu, Feb 23
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e.s Frog 2:00 3 way Puppy Dog 30s Twisted Cross 30s e.s —– ACTIVATION 10 Push-ups 15 Banded Press (both hands) 20 Banded Good Mornings 25 Halo Glute Bridges — Before starting each Lift, perform10 reps with an empty barbebll of each movement. —- If you complete your […]
Pure Conditioning – Thu, Feb 23
CrossFit Inventive – Pure Conditioning Warm-up 1:00 each machine 30s Spiderman Hold 30s Twisted Cross e.s 30s Calf e.s 30 calf Pumps — ACTIVATION TABATA 20/10 X 8 ROUNDS 10M SHUTTLE RUNS PLANK HOLD IN PUSH-UP POSITION — Metcon (2 Rounds for reps) 1:30 On/1:30 Off x 6Sets: 600/500m Bike Erg Max 10m Shuttle Runs […]
CrossFit – Fri, Feb 24
CrossFit Inventive – CrossFit Warm-up COUCH 1:00 E.S PIGEON 1:00 E.S 3 WAY PUPPY DOG 30S EACH CALF 20S E.S 30 CALF PUMPS —- ACTIVATION 20 BANDED PULL APARTS 10 ALT BOX STEP-OVERS 10 WALL FACING SQUATS 5 SCAP PULLS 5 RING ROWS — Weighted Pull-ups (5 x 2) For Total Load 5 Sets 2 […]
CrossFit – Wed, Feb 22
CrossFit Inventive – CrossFit Warm-up Front Rack 30s Puppy Dog 30s TwistedCross 30s e.s Pigeon 30s e.s Lower back/Hipflexor 30s e.s Calf 20s e.s 30 calf Pumps — ACTIVATION BARBELL: 30 Dubz/50 Single Skips — 10 Alt Single Leg RDL’s (barbell) 5 Deadlifts — 3 Hang Power Cleans 3 Front Squats 3 Push Jerks — […]
Bullet Proof – Wed, Feb 22
CrossFit Inventive – Bullet Proof Warm-up 10 “Slow” Alt Shoulder Taps 30s Plank Hold 15 Banded Bent Over Rows 5 HRPU Down Slow/up Fast. — Banded Lat Pulldowns (3 x 15 ) Sitting on a bench, lean back slightly, pulling the band to the top of your chest with an overhand grip. Engage your lats […]
Olympic Weightlifting – Wed, Feb 22
CrossFit Inventive – Olympic Weightlifting Warm-up 10 Leg Swings F/L 10 Scorpions F/B Lower Back 30s e.s Frog 90s Couch 30s e.s Front Rack 30s Table Top 30s Wrist 30s — ACTIVATION 30 Halo Glute Bridges’ 30 Banded Pull aparts — Barbell 10 Good Mornings 10 Wrist Rotations 3 Clean Pull 3 Hang Power Cleans […]
Pure Conditioning – Tue, Feb 21
CrossFit Inventive – Pure Conditioning Warm-up 1:00 Each Machine 10 Scorpions F/B 30s LowerBack/Hipflexor e.s 30s Samson + Tricep e.s — ACTIVATION 3 Inchworm 1 Push-up 10 Alt Box Step-overs 15 Banded GoodMornings 6 Gorilla Box Overs 4 Deadball ToShoulder — Metcon (No Measure) EMOM 40: [8 Sets] Min1 – 12/8 Cal Ski Min 2 […]
CrossFit – Mon, Feb 20
CrossFit Inventive – CrossFit Warm-up 2:00 Machine Weighted Box Hamstring 1:00 Elevated Puppy Dog 1:00 Active Spiderman 5 Rotaions e.w Hands Forward Facing Wrist 30s —- ACTIVATION 30 Banded Face Pulls 30 Banded Tricep Extensions 5 Inchworms 1Push-up 5 Handstand Negatives [Kick up, 3s Decent/Repeat] —- 10 Barbell Deadlifts/Build To Starting Weight. — Deadlift Deadstop […]
Pure Conditioning – Mon, Feb 20
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Row 20 Scorpions F/B 30s Lower Back/Hipflexor e.s 20 Banded Good Mornings 10 Ring Rows 1:00 Squat Hold — Metcon (Distance) Part A: [0:00-25:00] Every 5 Minutes x 5 Sets: 1,000/850m Row Rest 25:00-30:00 Part B:[30:00-40:00] AMRAP 10: Max Distance Row * Score will be total meters in […]