Bullet Proof – Sat, Jan 28
CrossFit Inventive – Bullet Proof Warm-up 20 Scorpions F/B 30s Lower Back/Hipflexor e.s Glute 30s e.s 3 Way Puppy Dog 30s each Twisted Cross 30s e.s —- ACTIVATION 5 Inchworm 1 Push-ups 10 Mountain Climbers 10 Alt Cossack Squats 20s Active Hollow Hang 5 Ring Dips/Stationary Dips/Close Grip Push-ups — Warm upto Movements — Chipper […]
Pure Conditioning – Fri, Jan 27
CrossFit Inventive – Pure Conditioning warm-up — 2:00 Row Banded Lower 3 WatPuppy Dog Pose — ACTIVATION 20 Banded Good Mornings 20 Banded Pull aparts 10 KB-SDHP — For Time: (Time) 5,000/4,000m Row *On Every 90s until completed 5/4km Row: 10 Kettlebell SDHP @24/20kg [Start 10 KB-SDHP @0:00]SUBS ROW – 10,000/9,000m Bike – 4,000/3,500m Ski
Bullet Proof – Fri, Jan 27
CrossFit Inventive – Bullet Proof Warm-up 20 Banded Pull aparts 10 Pass Throughs 10 Reverse Lunges 1:00 Plank Hold — Chin-ups (AMRAP – Reps) 3 Sets 6 Reps. Use bands if need be. Dumbbell Bent Over Row (3 x 8 E.S) Single Dumbbell. Use Bench to support body weight. Maintain a flat back. Aim to […]
CrossFit – Mon, Jan 30
CrossFit Inventive – CrossFit Warm-up Machine 2:00 Couch 1:00 e.s Frog 2:00 PVC snatch grip opener on uprights 1:00 — 10 PVC Prone Lift Offs 10 PVC Pass Arounds e.w 10 PVC OHS 20 Halo Glute Bridges —- Barbell: 3 Snatch High Pulls 3 Power Snatches 3 OHS 3 Squat Snatches —- Squat Snatch (1 […]
CrossFit – Tue, Jan 31
CrossFit Inventive – CrossFit Warm-up Foam Roll: Lats 1 Min e.s + 4 mins of your choice — Banded Upper Banded Lower 30s Calf e.s 20 Calf Pumps 30s Squat Hold — ACTIVATION PVC: 10 Prone Lift Offs 10 Pass Arounds e.s 10 OHS 20 Halo Glute Bridges — BARBELL 5 OHS/PVC IF NEEDED — […]
Pure Conditioning – Mon, Jan 30
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Machine Couch 1:00 e.s Spiderman 30s e.s Glute 30s e.s Lower Back 30s e.s Puppy Dog 30s Wrist 30s —- ACTIVATION 20 Banded Pull aparts 10 Double Handed Banded Press 10 Air Squats 5 Dual DB Thrusters 6 Alt DB-HPS — Today’s Workout has two part scoring: Part […]
CrossFit – Sat, Jan 28
CrossFit Inventive – CrossFit Warm-up 20 Scorpions F/B Lower Back/Hip Flexor 30s e.s Glute 30s e.s Twisted Cross 30s e.s Front Rack 30s Wrist 30s —- Activation P1. 3 Power Cleans 6 Push-ups 9 Air Squats P2: Machine Cals. (Swap) —- “Machine The Chief” (AMRAP – Rounds and Reps) Partner WOD 4 x AMRAP 8: […]
CrossFit – Fri, Jan 27
CrossFit Inventive – CrossFit Warm-up FOAM ROLL: 5 MINUTES OF YOUR CHOICE. — MOBILITY Glute 30s e.s Lower Back/Hipflexor 30s e.s 3 Way Puppy Dog 30s each 30s Calf e.s 30 Calf Pumps — ACTIVATION 10 KB SLDL 10 KBS 2 Wall Walks Or Sub 30s Skipping — 10 Empty Barbell Deadlifts Into Build to […]
Bullet Proof – Wed, Jan 25
CrossFit Inventive – Bullet Proof Warm-up Session Focus: Chest Back Biceps Triceps Rest as needed between all sets. —- 20 Banded Pull aparts 10 Banded Press e.s 10 Banded Bent sober Over Rows 1:00 Plank Hold —- Dumbbell Flat Bench Press (3×20) 3 x 20 Alt Dumbbell Bench. Press both DB’s up together. Bring one […]
CrossFit – Thu, Jan 26
CrossFit Inventive – CrossFit Warm-up — Double Carpark Run 10 Leg Swings F/L 30s Standing Quad e.s 30s Calf On Uprights e.s 30s Spiderman e.s 30s Front Rack e.s 30s Wrist e.s —- BARBELL ACTIVATION P1. 20 Banded Good Mornings 20 Halo Glute Bridges 30 Calf Pumps P2. Barbell: 5 Front Squats 5 Push Press […]