CrossFit – Thu, Feb 9
CrossFit Inventive – CrossFit Warm-up FOAM ROLL LOWER BACK 2 MINUTES — PUPPY DOG ON ROLLER 1:00 Twisted Cross 30s e.s BANDED LOWER — ACTIVATION 10 Single DB RDL’s e.s 10 Single DB Deadlifts [5 e.s] 5 DB Hang Cleans e.s 5 DB Push Press e.s 30 Double-unders/50 Singles — 10 Reps Empty Barbell Deadlifts […]
Pure Conditioning – Thu, Feb 9
CrossFit Inventive – Pure Conditioning Warm-up 20 Scorpions F/B 30s Lower Back/Hipflexor e.s Glute 30s e.s Samson + Tricep 30s e.s Puppy Dog 1:00 — ACTIVATION 20 Banded Good Mornings 10 Banded Press e.s 5 Inchworm 1 Push-up 1:00 Plank Hold — Warm-up to KB weight — Metcon (Time) FOR TIME: 30-20-10 Kettlebell Swings 24/16kg […]
CrossFit – Wed, Feb 8
CrossFit Inventive – CrossFit Warm-up Foam Roll 5 Minutes Your Choice — 3 Way Puppy Dog Pose Shoulder To Floor 30s e.s Wrist 30s Glute 1:00 e.s Calf 30s e.s 30 Calf Pumps — ACTIVATION Movement Prep: 2 Rounds: 5 Strict Press e.s 10 Alt DB HPC&J 6 Alt Box Step-ups — Strict Press (1 […]
Olympic Weightlifting – Wed, Feb 8
CrossFit Inventive – Olympic Weightlifting Warm-up Banded Upper Wrist 30s F/B Squat Hold 30s Active Spiderman Samson + Tricep —- ACTIVATION 2 Laps Halo Crab walks 20 Halo Glute Bridges 4 Laps Bottoms Up KB Carry e.s 10 KB Strict Press e.s — Tall Jerks (1 x 1) EMOM 8 x 1 Rep BUILDING ONLY […]
Bullet Proof – Wed, Feb 8
CrossFit Inventive – Bullet Proof Warm-up BANDED Face Pulls x 20 Tricep Ext x 20 Banded Press x 10 Scap Push-ups x 20 — Dumbbell Close Grip Flat Bench Press (Weight) Both Dumbbells are together throughout the movement.4 x 10 Reps Increase or stay the same weight. Rest as needed between sets. Double Dumbbell Chest […]
Bullet Proof – Thu, Feb 9
CrossFit Inventive – Bullet Proof Warm-up FOAM ROLL LOWER BACK 2 MINUTES — PUPPY DOG ON ROLLER 1:00 BANDED LOWER — ACTIVATION 10 Single DB RDL’s e.s 10 Single DB Deadlifts [5 e.s] 5 DB Hang Cleans e.s 5 DB Push Press e.s 30 Double-unders/50 Singles — 10 Reps Empty Barbell Deadlifts Build… Deadlift (1 […]
Pure Conditioning – Tue, Feb 7
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Machine 30s Glute e.s 30s Spiderman e.s 30s Twisted Cross e.s 30s Puppy Dog —– 5 Inchworm NO Push up 10 Banded Pull aparts 10 Banded Press 10 Banded Rows — Warm up to DB Movements — Metcon (No Measure) EMOM 40: 8 Sets. Min1 – 12/8 Cal […]
CrossFit – Mon, Feb 6
CrossFit Inventive – CrossFit Warm-up 2:00 Machine Couch 1:00 e.s Frog 2:00 Front Rack 30s Ankle Mobility 45s e.s —- ACTIVATION Halo Band: 2 Laps Crab Walks 2 Laps Monsters Walks 10 Air Squats — BARBELL 10 Good Mornings 5 Back Squats2s Pause In Bottom. — Back Squat (1 x 1) Build To Heavy Single. […]
CrossFit – Tue, Feb 7
CrossFit Inventive – CrossFit Warm-up Couch 1:00 Lower Back 30s e.s Spiderman + Rotations Twisted Cross 30s e.s Table Top 30s Calf 20s e.s 30 Calf Pumps — ACTIVATION 5 Boot Strappers 10 Banded Pass Throughs 15 Banded Pull aparts 10 Banded OHS — BARBELL 10 Good Mornings 10 Back Rack Wrist Rotations 5 Back […]
Pure Conditioning – Mon, Feb 6
CrossFit Inventive – Pure Conditioning Warm-up 2:00 machine 30s Standing Quad e.s 30s Pec On Upright e.s 30s Lat On Upright e.s 1:00 Squat Hold — ACTIVATION 3 Way Banded Pull Aparts 10 Halo Glute Bridges 10 Halo Air Squats 5 Strict Push-ups 5 Scap Pulls 5 Ring Rows — Metcon (AMRAP – Rounds and […]