CrossFit – Thu, Mar 21pm
CrossFit Inventive – CrossFit Warm-up 10 x 10m Shuttle Runs 10 Leg Swings F/L 10 Scorpions F/B 30s Lower Back/Hipflexor e.s Samson + Tricep 30s e.s —- 10 Single Leg DB-RDL e.s 10 Single Arm DB-Thrusters e.s 3 Laying To Standing Rope Climbs 10 Barbell Deadlifts Deadlift 4 @80% 3 @82.5% 3 @85% 2 @87.5% […]
Pure Conditioning – Thu, Mar 21
CrossFit Inventive – Pure Conditioning Warm-up Metcon (Time) For Time: 30-20-10 Cal Ski Erg 15-15-15 Dual DB Hang Clean & Jerk 22.5/15kg Rest 2:00 30-20-10 Cal Row Russian KBS @24/16kg Rest 2:00 30-20-10 Cal Bike Single KB Reverse Lunges Rest 2:00 30-20-10 Cal Ski Cal Row Cal Bike
Pure Conditioning – Thu, Mar 21
CrossFit Inventive – Pure Conditioning Warm-up 3 Rounds: 1:00 Machine (use all 3 machines) 10 Banded Press 10 Banded Pull-aparts 6 Air Squats 6 Alt Reverse Lunges 6 Alt DB Hang Clean & Jerks (light) 6 Russian KBS (light) — Warm-up to Movements with the loads of your choice — Metcon (Time) For Time: 30-20-10 […]
Olympic Weightlifting – Wed, Mar 20
CrossFit Inventive – Olympic Weightlifting Warm-up Prep: 10 x 10m Shuttle Runs 4 Laps side skips 2 Laps High Knees 2 Laps Butt Kicks 10 Scorpions F/B 30s Lower Back/Hipflexor e.s 1:00 Frog 30s Front Rack 30s Wrist —— Barbell 10 Good Mornings 3 Clean High Pulls 3 Muscle Cleans 3 Hang Power Cleans 5 […]
CrossFit – Wed, Mar 20
CrossFit Inventive – CrossFit Warm-up 100m Run 5 Inchworms 1 Push-up 30s Deep Squat Hold 30s Spiderman Lunge Hold + Rotations 3 Way Puppy Fog Pose 30s Lat On Upright 30s Wrist Facing Forward + Backwards — 20 Single Arm Banded Rows e.s From Rig 15 Banded Press 30s HS Hold On wall/Wallwalk Hold 10 […]
Olympic Weightlifting – Wed, Mar 20
CrossFit Inventive – Olympic Weightlifting Warm-up Prep: 10 x 10m Shuttle Runs 4 Laps side skips 2 Laps High Knees 2 Laps Butt Kicks 10 Scorpions F/B 30s Lower Back/Hipflexor e.s 1:00 Frog 30s Front Rack 30s Wrist —— 3 Rounds Half Kneeling Bottoms Up-KB Press e.s — Barbell 10 Good Mornings 3 Clean High […]
Bullet Proof – Wed, Mar 20
CrossFit Inventive – Bullet Proof Warm-up 10 Banded Rows e.s 10 Bande Face pulls 10 Banded press 30s Plank Hold on Hands — Supine GHD Hold (4 Rounds for reps) 30S ON/60S OFF X 4 SET Double Dumbbell Bent Over Flys (Weight) 4 x 15 Dumbbell Bent Over Row 4 x 10 e.s Single Dumbbell […]
CrossFit – Wed, Mar 20
CrossFit Inventive – CrossFit Warm-up 100m Run 5 Inchworms 1 Push-up 30s Deep Squat Hold 30s Spiderman Lunge Hold + Rotations 3 Way Puppy Fog Pose 30s Lat On Upright 30s Wrist Facing Forward + Backwards — 20 Single Arm Banded Rows e.s From Rig 15 Banded Press 30s HS Hold On wall/Wallwalk Hold 10 […]
Olympic Weightlifting – Wed, Mar 20
CrossFit Inventive – Olympic Weightlifting Warm-up Prep: 10 x 10m Shuttle Runs 4 Laps side skips 2 Laps High Knees 2 Laps Butt Kicks 10 Scorpions F/B 30s Lower Back/Hipflexor e.s 1:00 Frog 30s Front Rack 30s Wrist —— 3 Rounds 8 Half Kneeling Bottoms Up-KB Press e.s — Barbell 10 Good Mornings 3 Clean […]
CrossFit – Wed, Mar 20
CrossFit Inventive – CrossFit Warm-up 100m Run 5 Inchworms 1 Push-up 30s Deep Squat Hold 30s Spiderman Lunge Hold + Rotations 3 Way Puppy Dog Pose 30s Wrist Facing Forward + Backwards — 20 Single Arm Banded Rows e.s From Rig 15 Banded Press 30s HS Hold On wall/Wallwalk Hold 10 Scap Pulls 15 Banded […]