CrossFit – Sat, Jan 14
CrossFit Inventive – CrossFit Warm-up Carpark Run 10 Leg Swings F/L 5 Inchworms 1 Push-ups 30s Active Spiderman e.s 20 Scorpions F/B 30s Lower Back/Hipflexor e.s Twisted Cross 30s e.s 3 Way Puppy Dog Front Rack 30s Wrist 30s —- ACTIVATION 2 Rounds: 30 Calf Pumps 8 Alt DB Cleans 10 Hollow Rocks 8 ALT […]
Bullet Proof – Fri, Jan 13
CrossFit Inventive – Bullet Proof Warm-up Target Areas: Posteria Chain. – Lower Back – Rear Deltoids – Lats – Biceps — 20 Banded good mornings 10 Single Leg dB RDL’s e.s 10 Single DB Bicep Curls (hold each end of the DB) — GHD Hip Extensions (No Measure) 4 x 10 Rest as needed between […]
Pure Conditioning – Fri, Jan 13
CrossFit Inventive – Pure Conditioning Warm-up 2 Minutes On Any Machine 30s Glute e.s 30s Lower back e.s 30s Twisted Cross e.s 30s Samson + Tricep e.s 30 Calf Pumps — ACTIVATION 2 Rounds: 6 x 10m Shuttle Runs 8 HRPU 8 DB HC&J — Metcon (No Measure) On Every 2 Minutes: x 6Sets 1 […]
CrossFit – Fri, Jan 13
CrossFit Inventive – CrossFit Warm-up Foam Roll 6 Minute — Couch 1:00 e.s Frog 2:00 Lower Back 30s e.s Fron Rack 30s Wrist 30s — ACTIVATION 4 Laps Crab Walks 10 Halo Air Squats 20 Banded Pull aparts 10 Scap Pulls 5 Kipping Swings 3 Strict Pull-ups/5 Ring Rows — Back Squat (EMOM 5: 3 […]
Olympic Weightlifting – Wed, Jan 11
CrossFit Inventive – Olympic Weightlifting Warm-up Couch 1:00 e/s Banded Lower 30s each Banded Ankle 30s e.s Front Rack 30s Wrist 30s — ACTIVATION 2 Laps Halo Glute Bridges 10 Halo Air Squats 20 Banded Good Mornings — Barbell: 10 Wrist Rotations 5 Deadlifts 5 Front Squats 3 Clean High Pulls 3 Muscle Cleans 3 […]
Pure Conditioning – Thu, Jan 12
CrossFit Inventive – Pure Conditioning Warm-up 400m Run 10 Leg Swings F/L 30s Calf e.s 5 Inchworm 1 Push-up Active Spiderman 5 Rotations e.s Samson 30s e.s 30 Calf Pumps — ACTIVATION TABATA 20/10 [X 4 SETS] 6 MINUTES. – 10M SHUTTLE RUNS – STATIC WALL SQUAT HOLD – PLANK HOLD — Aerobic Development (5 […]
CrossFit – Thu, Jan 12
CrossFit Inventive – CrossFit Warm-up Banded Lower Banded Upper Calf 30s e.s 30 Calf Pumps —- ACTIVATION 30s Skipping 20 Banded Pull aparts 20 Banded Tricep Ext 5 Strict Push-ups 10 Wall Facing Squats 5 Ring Negatives/Tempo Push-ups 3-5 Ring Dips/Sub Dips — 10 Reps Empty Barbell Bench Press — Accessories (Weight) For Quality: 3 […]
Pure Conditioning – Tue, Jan 10
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Machine 20 Scorpions F/B Puppy Dog Pose On Wallball T-Spine On wallball 1:00 Samson + Tricep 30s e.s Calf 20s e.s 30 calf pumps — ACTIVATION 10 Box Step-ups 10 Wallball Squats 10Scap Pulls 5 HRPU 3 Chin ups/5 Ring Rows 5 Wallballs 5 Box Jumps/Step ups 1:00 […]
CrossFit – Wed, Jan 11
CrossFit Inventive – CrossFit Warm-up 5 Mins Foam Rolling — Puppy DogPose On Roller 1:00 T-spine On Rolloer 1:00 Frog 2:00 Samson + Tricep 30s e.s Wrist 30s Forward Facing Banded Neck Stretch 30s e.s — ACTIVATION Banded: 10 Pass Throughs 10 Pull aparts 10 Press e.s 20s HS-Hold/Wall Walk Hold 5 Kick-up Tempo Decent […]
CrossFit – Mon, Jan 9
CrossFit Inventive – CrossFit Warm-up Banded Upper Banded Ankle Active Spiderman 5 Rotations e.s Glute 30s e.s Lower Back/Hipflexor 30s e/s Wrist 30s — 20 Halo Glute Bridges 10 Scap Pulls/Bar or Rings 5 Kipping Swings/Bar or Rings 3 Strict Pull-ups/Bar or Rings 5 Single Leg Assisted Pistol Squats — BARBELL 10 Good Mornings 5 […]