Pure Conditioning – Thu, Jan 26
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Machine 30s Standing Quad e.s 30s Calf e.s (Use uprights) 30s Spiderman Hold e.s 30s Twisted Cross e.s — ACTIVATION 30s Plank Hold 10 Alt Box Step-ups 4 Devils Press 10 Abmat Sit-ups 6 Alt DB Box Step-ups — Metcon (AMRAP – Rounds and Reps) AMRAP 30: 10 […]
Olympic Weightlifting – Wed, Jan 25
CrossFit Inventive – Olympic Weightlifting Warm-up Foam Roll: Lats 1:00 e.s 4 minutes of your choice … Puppy Dog On Roller 1:00 Active Spider-Man 30s e.s Glute 30s e.s Front Rack 30s Wrist 30s —- Activation 20 Banded Pull aparts 10 Banded Press —- 4 Laps e.s Bottoms up KB-Carries 2 Laps Overhead KB Walking […]
CrossFit – Wed, Jan 25
CrossFit Inventive – CrossFit Warm-up Couch 100 e.s 2:00 Frog 30s Ankle Mobility e.s Banded Upper — Activation 20 Banded Good Mornings 20s Active Hollow Hang 10 Kipping Wings 2 Laps Halo Crab Walks 2 Laps Monster Walks 10 Halo Air Squats —- Barbell: 10 Wrist Rotation 1 Round of “Macho Man” —- Front Squat […]
CrossFit – Sat, Jan 21
CrossFit Inventive – CrossFit Warm-up Double Carpark Run 10 Leg Swings F/L 30s Standing Quad e.s 30s Calf e.s 30s Pec On Upright e.s 30s Lat On Upright e.s Wrist On Wall 30s — ACTIVATION 20 Scorpions F/B 5 Inchworm 1 Push-up 20s Hanging Knee Raise Hold 1 Rope Climb/Sub — BARBELL Working Into C&J […]
Pure Conditioning – Mon, Jan 23
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Bike Lower Back/Hipflexor 30s e.s Spiderman 30s e.s Glute 30s e.s 3 Way Puppy Dog 30s each Twisted Cross 30s — ACTIVATION] 10 LEG SWINGS F/L 30 CALF PUMPS 20 KB-SLDL’S 10 KB-GOBLET SQUATS 10 ALT BOX STEP-UPS — WARM-UP TO DEADBALL OVER SHOULDER (COACH GO OVER TECH) […]
Pure Conditioning – Tue, Jan 24
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Row/Other Machine Banded Lower Puppy Dog 1:00 20 Banded Good Mornings 20 Banded Pull-aparts — Row Intervals (39 Minutes) (Distance) 1:00 Damper on 1 1:00 Rest 1:00 Damper on 2 1:00 Rest 1:00 Damper on 3 1:00 Rest 1:00 Damper on 4 1:00 Rest 1:00 Damper on 5 […]
CrossFit – Tue, Jan 24
CrossFit Inventive – CrossFit Warm-up Foam Roll: Lats 1:00 e.s Lower Back 1:00 2:00 of Your Choice. — Banded Upper Frog 2:00 Samson + Tricep 30s e/s — PVC: 10 Pass Throughs 10 Pass arounds e.w 10 OHS 10 Snatch Balance5 Boot Strappers 10 Scap Pulls 5 Kipping Swings — BARBELL 10 Good Mornings 3 […]
Bullet Proof – Fri, Jan 20
CrossFit Inventive – Bullet Proof Warm-up Banded Upper 20 Banded Good Mornings 20 Banded Pull-aparts 10 Banded Press 10 Banded Rows — Barbell Landmine Press (Weight) 3 Sets 8 Reps each arm 3 Way Dumbbell Shoulder 1 Rep Of each Movement x 103 Sets 30 Reps Barbell Bicep Curl 21’s (No Measure) 3 Sets: 7 […]
CrossFit – Mon, Jan 23
CrossFit Inventive – CrossFit Warm-up Banded Upper Banded Lower — ACTIVATION 10 SCAP PUSH-UPS 5 INCHWORM 1 PUSH-UP 20 BANDED PULL APARTS 15 BANDED INT/EXT ROATATIONS E.S — Metcon (AMRAP – Reps) —- AMRAP 7: 1,500/1,200 Meter Row Max Dumbbell FloorPress Directly Into.. AMRAP 5: 1,000/800 Meter Row Max DumbbellPress Directly Into.. AMRAP 3: 500/400 […]
Pure Conditioning – Fri, Jan 20
CrossFit Inventive – Pure Conditioning Warm-up Couch 1:00 e.s Hamstring On Upright 1:00 e.s Glute 1:00 e.s — ACTIVATION 30s Bike 15r 30s Plank Hold 15r 30s Bike 15r 30s Superman Hold 15r 30s Bike 15r 30s Side Plank e.s — Metcon (4 Rounds for calories) Bike Erg Efforts 5 Minutes On/5 Minutes Off x […]