CrossFit – Tue, Feb 21
CrossFit Inventive – CrossFit Warm-up Foam Roll Lats 1:00 e.s + 4 Mins of your choice — Banded Upper Couch 1:00 e.s Active Spiderman 5 Rotation e.w 30s Ankle Mobility 30 s Wrist 1:00 Squat Hold — ACTIVATION 2 Laps halo Crab Walks 20 Halo Glute Bridges 10 Scorpions F/B 20s Hollow Hang 10 PVC […]
CrossFit – Sat, Feb 18
CrossFit Inventive – CrossFit Warm-up P1: Carpark run P2: Machine [Swap] 20 Scorpions F/B Lower Back/Hipflexor 30s e.s Pigeon 30s e.s Twisted Cross 30s e.s Rear DeltReach Through 30s e.s —– ACTIVATION 20 BANDED GOOD MORNINGS 20 BANDED PULL APARTS 10 BANDED ROWS 20m WALKING LUNGES 30sHANGING KNEE RAISE HOLD 30 CALF PUMPS — “PARTNER […]
Pure Conditioning – Fri, Feb 17
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Machine Lower Back 30s e.s Pigeon 30s e.s 3 Way Puppy Dog 30s each Twisted Cross 30s e.s —— ACTIVATION 20 Scap Push-ups 20 Mountain Climbers 10 HRPU’s “No Snaking” —- Metcon (Time) For Time: 5,000/4,000m Row 100 Hand Release Push-ups * You may partition in any order. […]
CrossFit – Fri, Feb 17
CrossFit Inventive – CrossFit Warm-up Upper: Banded Tricep/Delt 30s e.s Banded Pec 30s e.s Banded Lat 30s e.s — Lower: Banded Hamstring 30s e.s Banded Adductor 30s e.s Banded Lower Back 30s e.s — ACTIVATION EMOM 10: Min 1: 45s Machine (bike/row/ski) Min 2: 45s Banded Pull aparts Min 3: 30s L-Ring Hold MIn 4: […]
Bullet Proof – Fri, Feb 17
CrossFit Inventive – Bullet Proof Incline Dumbbell Bench Press (4 x 10) 4 Sets 10 Reps You may build or stay the same weight. Rest as needed between sets. Barbell Landmine Press (4 x 8 each side) This peace should be explosive (moderate weight) GHD Hip Extensions (No Measure) Using Red bands (explosive) 4 x […]
Pure Conditioning – Thu, Feb 16
CrossFit Inventive – Pure Conditioning Warm-up 2:00 machine 100m Run (car park) 10 Leg Swings F/L 30s Calf On Upright 30s Active Spiderman 5 Rotations e.w Pigeon30s e.s — ACTIVATION 30 Calf Pumps 5 INCHWORM NO PUSH-UP 10 Mountain Climbers 1:00 Plank Hold — Metcon (Time) 10 Rounds For Time: Run 100m 600/500m Bike Erg […]
CrossFit – Wed, Feb 15
CrossFit Inventive – CrossFit Warm-up Foam Roll 6 Minutes of Your Choice 2:00 Machine Frog 2:00 Lower Back/Hipflexor 30s e.s Twisted Cross 30s e.s Front Rack 30s Wrist 30s Calf 20s e.s 30 calf Pumps — ACTIVATION Halo Band: 2 Laps Crab Walks 2 Laps Monster Walks 10 Air Squats — 10 Scap Pulls 5 […]
Olympic Weightlifting – Wed, Feb 15
CrossFit Inventive – Olympic Weightlifting Warm-up Foam Roll Lats 1:00 e.s 4 Minutes of your choice — T-Spine On Roller 1:00 Puppy Dog On Roller 30s Frog 2:00 Lower Back/Hipflexor 30s e.s —- ACTIVATION 20 Halo Glute Bridges 20 Banded Pull-aparts 10 Banded pass Throughs 10 Banded OHS — BARBELL 3 Hang Snatch High Pulls […]
Bullet Proof – Wed, Feb 15
CrossFit Inventive – Bullet Proof Warm-up 20 Banded Pull-aparts 10 Banded Rows 10 Banded Press Double Dumbbell Alt Bench Press & Bent Over Rows (Weight) 4 x 10 of each. You May Build Or Stay The Same Weight. Rest as needed between sets. Seated Double Dumbbell Hammer Curl Into Strict Press (3 Rounds for weight) […]
Bullet Proof – Thu, Feb 16
CrossFit Inventive – Bullet Proof