Pure Conditioning – Thu, Jan 19
CrossFit Inventive – Pure Conditioning Warm-up Banded Upper Banded Lower — ACTIVATION 10/7 CAL SKI 5 SCAP PULLS 5 RING ROWS 10/7 CAL ROW 5 HRPU’S 3 CHIN-UPS/5 RING ROWS AGAIN — WARM-UP TO YOUR MOVEMENT WEIGHT ETC — Metcon (No Measure) E4MOM x 40 Minutes (10 SETS) 🙂 18/14 Calorie Ski Erg 8 Strict […]
CrossFit – Fri, Jan 20
CrossFit Inventive – CrossFit Warm-up 2:00 Machine Couch 1:00 e.s Frog 2:00 Active Spidermans x 5 Rotations e.s Elevated Puppy Dog 1:00 (use abmats) Samson + Tricep 30s e.s — AVTIVATION 10 Hollow Rocks 20s Superman Hold 20s Hollow Hang (Rings/Bars) 5 Kipping Swings (rings/bars) 3-5 Pull-ups (any rings/bars) — BARBELL 10 Good Mornings 10 […]
Bullet Proof – Wed, Jan 18
CrossFit Inventive – Bullet Proof Warm-up (Today Focus is whole Body) 20 Banded Pull-aparts 10 Scap Push-ups 20 Halo Glute Bridges 20s Active Hollow Hang/Hollow Hold 20 Banded Good Mornings — Kettlebell Gorilla Row (4 Rounds for weight) 4 Set Alternating Using 20 total reps. (10 e.s) 2 Kettlebells. Hinge at the hips getting your […]
Olympic Weightlifting – Wed, Jan 18
CrossFit Inventive – Olympic Weightlifting Warm-up Foam Roll 5Minutes — T-spine on Roller 1:00 Puppy Dog On Roller 1:00 Spiderman 30s e.s Squat Hold 1:00 Banded Ankle Mobility 30s e.s — ACTIVATION 20 Halo Glute Bridges 20 Banded Pull-aparts 10 Banded Pass Throughs 10 PVC Prone Lift Offs 10 PVC OHS 10 PVC Zots Press […]
Pure Conditioning – Tue, Jan 17
CrossFit Inventive – Pure Conditioning Warm-up Carpark run 10 Leg Swings F/L 30s Calf e.s 30 Calf Pumps 30s Spiderman e.s 30s Glute e.s 30s Twisted Cross e.s — ACTIVATION TABATA 20/10 [X 10 SETS] 10M SHUTTLE RUNS PLANK HOLD — Metcon (AMRAP – Rounds and Reps) AMRAP 30: 100m Run 250/200m Row 500m Bike […]
CrossFit – Mon, Jan 16
CrossFit Inventive – CrossFit Warm-up [THREE PIECE WORKOUT] Couch 1:00 e.s Glute 30s e.s Squat Hold 30s e.s Banded Upper Banded Ankle 30s e.s — ACTIVATION 20 Banded Pull Aparts 10 Banded Pass Throughs 10 OHS 10 Boot Strappers —- BARBELL 3 Snatch High Pulls 3 Power Snatches 3 Hang Power Snatches 3 OHS 3 […]
CrossFit – Tue, Jan 17
CrossFit Inventive – CrossFit Warm-up Banded Upper Active Spiderman 5 Rotations e.w Lower Back/Hipflexor 30s e.s 30s calf e.s 30 Calf Pumps — ACTIVATION 30s Skipping 20m Walking Lunges Kipping Accessories: 10 Hollow Rocks 10 Active Supermans — 10 Scap Pulls 5 Kipping Swings 3-5 Pull-ups of your choice. Or 5 Ring Rows. — BARBELL […]
CrossFit – Wed, Jan 18
CrossFit Inventive – CrossFit Warm-up 2:00 Machine Banded Lower Body Twisted Cross 30s e.s 3 Way Puppy Dog 30s each Forward Facing Wrist 30s — ACTIVATION 20 Banded Pull-aparts 10 Banded Press (band under both feet/both hannds) 10m Pike HS-Walk 20s HS-Hold/Wall walk Hold/Plank Hold On Hands. 15 Plate Good Mornings 6 Kick-up Tempo Decent […]
CrossFit – Thu, Jan 19
CrossFit Inventive – CrossFit Warm-up Banded Lat 1:00 e.s Banded Delt/Tricep 30 e.s Banded Lat 30s e.s 20 Scorpions F/B 30s Lower Back/Hipflexor e.s Glute 30s e.s Samson + Tricep 30s e.s —- ACTIVATION 10 KB-SLD 5 Inchworm 1 Push-up 10 KBS 20 Alt Shoulder Taps — 10 Reps Empty Barbell Bench Press — Bench […]
Pure Conditioning – Mon, Jan 16
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Machine Banded Lower Body Twisted Cross 30s e.s Puppy Dog30s Calf 30s 30 calf Pumps — ACTIVATION 20 Halo Glute Bridges 10 Split Squats e.s 5 HRPU 8 ALT HPS 8 ALT HPC 10 Box Step-ups — WARM-UP TO DUMBBELL & BOX MOVEMENTS — Metcon (AMRAP – Rounds […]