Bullet Proof – Fri, Feb 3
CrossFit Inventive – Bullet Proof Warm-up 30 Banded Pull-aparts 10 Scap Push-ups 10 Banded Press [2 hands] 10 Banded Rows — Double Dumbbell Alt Bench Press & Bent Over Rows (Weight) 3 Sets: Start with 20 Alt DB Bench Press straight into 20 Alt DB Bent Over Rows. You May use the same dumbbells or […]
CrossFit – Sat, Feb 4
CrossFit Inventive – CrossFit Warm-up Double Carpark Run 10 Leg Swings F/L 30s Calf On Upright 30s Spiderman Lunge Hold e.s 30s Glute e.s 3 Way Puppy Dog Pose 30s Twisted Cross e.s —- ACTIVATION 20 Banded Good Mornings 20 Banded Pull aparts 10 Banded Press e.s 10 Scap Pulls 5 Scap Pulls 3 Strict […]
Pure Conditioning – Thu, Feb 2
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Machine 20 Scorpions F/B 30s Lower Back/Hipflexor e.s 30s Glute e.s 30s Twisted Cross e.s —- ACTIVATION 2 Sets: 10 Single Leg -DB RDL’s e.s 20s Superman Hold 20s Plank Hold 10 Mountain Climbers —— Metcon (Time) For Time: 10-9-8-7-6-5-4-3-2-1 Calories Row Burpee Over Rower *Between each round […]
CrossFit – Thu, Feb 2
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e.s Active Spiderman + 5 Rotations e.s Wrist 30s Banded Upper — ACTIVATION 30 Calf Pumps Carpark Run 5 Inchworm 1 Push-up 10 Active Supermans 20 Banded Good Mornings — 10 Reps Empty Barbell Bench/Build to starting weight — Bench Press (4 x 8) Build up & complete […]
CrossFit – Fri, Feb 3
CrossFit Inventive – CrossFit Warm-up Foam Roll Lats 1:00 e.s 4 Minutes of your choice — 3 Way Puppy Dog Pose. Use Roller if you wish. Twisted Cross 30s e.s Glute 30s e.s Samson + Tricep30s e.s Front Rack 30s 20s Calf e.s 30 Calf Pumps — AVTIVATION 2 Laps Halo Crab Walks 2 Laps […]
Pure Conditioning – Fri, Feb 3
CrossFit Inventive – Pure Conditioning Warm-up 3 Way Puppy Dog Pose. Twisted Cross 30s e.s Glute 30s e.s Samson + Tricep30s e.s 30 Calf Pumps — AVTIVATION 20 Banded Good Mornings 209 Banded Pull aparts 10 Alt Lunges 10 Alt Box step-ups 5 HRPU 10 Abmat Sit-ups 10 KBS —— — “In Your Twenties” (3 […]
Bullet Proof – Wed, Feb 1
CrossFit Inventive – Bullet Proof Warm-up Todays Focus is Posterior Chain. 20 Banded Good Mornings 4 Laps Crab Walks 30s Static Wall Squat Hold 10 Split Squats e.s — Metcon (No Measure) 3 Exercise Super Set: x 3 Sets. 10 GHD Back Extensions 10 Stationary Split Squats e.s 10 Single Dumbbell RDL’s e.s Rest 90s […]
Pure Conditioning – Tue, Jan 31
CrossFit Inventive – Pure Conditioning Warm-up 1:00 on each machine Couch 1:00 e.s 3 Way Puppy Dog Pose Samson 30s e.s — ACTIVATION 1:00 Plank 10 Single Leg Glute Bridges e.s 45s Plank Hold 20 Alt Shoulder Taps 30s Plank Hold 10 Active Supermans 15s Plank Hold — Metcon (No Measure) Go Every 5 Minutes […]
CrossFit – Wed, Feb 1
CrossFit Inventive – CrossFit Warm-up Banded Upper Active Spiderman x 5 Int/Ext Rotations e.s Glute 30s e.s Squat Hold 1:00 Wrist 30s — ACTIVATION – 20 Banded Pull-aparts – 10 Banded Press (two hands) – 10 Scap Pulls – 5 Kipping Swings — BARBELL: 10 Wrist Rotations 5 Front Squats 3 Push Jerks 3 Split […]
Olympic Weightlifting – Wed, Feb 1
CrossFit Inventive – Olympic Weightlifting Warm-up Foam Roll Lats 1:00 e.s T-Spine On Roller 1:00 Puppy Dog On Roller 1:00 Couch 1:00 e.s Squat Hold 1:00 Active Spiderman + 5 Int/Ext Rotations e.s —- RED BAND: 10 Pull aparts 10 Pass Throughs 10 OHS — BARBELL 3 Clean High Pulls 3 Muscle Cleans 3 Power […]