Pure Conditioning – Mon, Jan 9
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Minute Machine Couch 1:00 e.s Glute 30s e/s Spiderman 30s e.s 3 Way Puppy Dog 30s each — ACTIVATION 10 KB SLDL’s 5 Russian KBS 10m Walking Lunges 10 KB SLDL’s 5 Full KBS 10m Walking Lunges — “Intervals” (Time) Minute On/Minute Off Until Complete: 100/85 Calorie Row […]
CrossFit – Tue, Jan 10
CrossFit Inventive – CrossFit Warm-up Foam Roll Lats 1 Min e.s ITB’s 1 Min e.s 2 Mins of your choice. — Couch 1:00 e.s Box Hamstring 1:00 3 Way Puppy Dog Pose 30s each Twisted Cross 30s e.s — ACTIVATION 10 x PVC RDL x 2 T-Spine Rotations 10 PVC Pass Throughs 10 PVC Pass […]
Bullet Proof – Wed, Jan 11
CrossFit Inventive – Bullet Proof Warm-up 30s Twisted Cross e.s 30s Puppy Dog Pose On Bench 1:00 Push-up Position Plank Hold (Active Scap) — Close Grip Barbell Bench Press (Weight) 4 Sets 10 Reps Close Grip On Bar to target the midline of the chest and triceps. You may Build each set if you wish. […]
Bullet Proof – Fri, Jan 6
CrossFit Inventive – Bullet Proof Warm-up 20 Scorpions F/B 5 Inchworm 1 Push up 10 Single Leg KB RDLS e.s 10 Split Squats e.s 10 Single Arm KB Rows e.s —— Bent Over Row (4 x 10 Barbell) You can build each set or choose one weight. Record heaviest set. Keep Elbows in while brining […]
CrossFit – Sat, Jan 7
CrossFit Inventive – CrossFit Warm-up Banded Lower Body Twisted Cross 30s e.s Samson + Tricep 30s e.s Calf 20s e.s 30 Calf Pumps — ACTIVATION P1: Machine of your choice @ Moderate Pace P2: 20 Banded Pull aparts 10 Banded Pass Throughs 10 Alt Box Step-ups 10 Scap Pulls 5 Kipping Swings [swap] —- [Set […]
Pure Conditioning – Fri, Jan 6
CrossFit Inventive – Pure Conditioning Warm-up 1:00 On Each Machine 30s Twisted Cross e.s 30s Puppy Dog 30s Squat Hold 20 Scorpions F/B 30s Lower Back e.s —- Activation 50 Halo Glute Bridges 40 Banded Pull Aparts 30s Plank Hold 20 Banded Good Mornings 10 HRPU —- Metcon (No Measure) EMOM 10: Odd: 15 KBS […]
CrossFit – Fri, Jan 6
CrossFit Inventive – CrossFit Warm-up 2:00 Machine Couch 1:00 e.s Banded Lower Body Front Rack 30s Wrist 30s — ACTIVATION 2 Laps Halo Crab Walks 10 Halo Air Squats 20 Halo Glute Bridges 20 Banded Good Mornings — BARBELL 10 Wrist Rotations 5 Front Squats 3 Power Cleans 3 Squat Cleans — Crossfit Games Open […]
Pure Conditioning – Thu, Jan 5
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Machine 100m Run 10 Leg Swings F/L Standing Quad 30s e.s Calf on Upright 30s e.s 30 Calf Pumps — With Minimal Rest Between Exercises: 1:00 Static Wall Squat Hold 1:00 Plank Hold 45s Superman Hold 30s Hollow Hold 30s Side Plank e.s —— Metcon (Time) 10 Rounds […]
CrossFit – Wed, Jan 4
CrossFit Inventive – CrossFit Warm-up 5 Minutes FoamRolloing Frog 2:00 Lower Back/Hipflexor 30s e.s Twisted Cross 30s e.so 3 Way Puppy Dog 30s each Calf 30s e.s 30 Calf Pumps —- 10 PVC Pass Throughs 10 PVC Pass Arounds e.w 10 PVC OHS 10 Boot Strappers (Squat To Hamstring) 30s Skipping — Metcon (Time) For […]
Bullet Proof – Wed, Jan 4
CrossFit Inventive – Bullet Proof Warm-up 2 Rounds: 10 x Banded Int/Ext Rotations 10 Scap Push-ups 10 Scap Pull-ups 10 Bench Dips 5 Strict Push-ups — Dumbbell Flat Bench Press (3 x 8) Elbows around 45 degree angles. Meat the Dumbbells together at full extension. Use the first set as a warm-up then 3 x […]