CrossFit – Thu, Jan 5
CrossFit Inventive – CrossFit Warm-up 2:00 Machine Banded Lower Front Rack 30s Wrist F/A 3s e.s Samson + Tricep 30s e.s — ACTIVATION 20 Banded Good Mornings 5 Inchworm No Push-up 5 Push-up To Down Dog 20s HS Hold 10 Scap Pulls Rings/Bars 5 Kipping Swings Rings/Bars — 10 Reps Empty Barbell Deadlifts — Deadlift […]
Pure Conditioning – Tue, Jan 3
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Machine 30s Spiderman e.s 30s Glute e.s 3 – Way Puppy Dog Pose Twisted Cross 30s e.s Calf 20s e.s 30 calf Pumps —– ACTIVATION 2 Rounds: 20sHollow Hang 20s Superman Hold 20s Plank Hold 20s Alt Box Step-ups — Metcon (2 Rounds for reps) AMRAP 15: 3 […]
Olympic Weightlifting – Wed, Jan 4
CrossFit Inventive – Olympic Weightlifting Warm-up Spiderman + 5 Rotations e.s Frog 90s Couch 1:00 e.s Table Top 30s PVC Snatch Position In Uprights 30s PVC Prone Lift Offs x 10 PVC OHS x 10 PVC Zots Press x 10 — Barbell 3 Snatch Deadlifts 3 Snatch High Pulls 3 Power Snatch 3 OHS 3 […]
CrossFit – Tue, Jan 3
CrossFit Inventive – CrossFit Warm-up Frog 2:00 Couch 1:00 e.s Hamstring On Upright 1:00 e.s Front Rack 30s Twisted Cross 30s e.s Wrist 30s — ACTIVATION 2 Laps Halo Crab Walks 20 Halo Glute Bridges 10 Wall Facing Squats 10 Scap Pulls 5 Kipping Knee Raises 5 V-ups/V-sits — Barbell 10 Good Mornings 10 Wrist […]
CrossFit – Sat, Dec 31
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e.s Lower back/Hipflexor 30s e.s Glute 30s e.s Twisted Cross 30s e.s Puppy Dog 30s —- ACTIVATION P1: Machine P2: 10 Banded Pull aparts 10 Banded Pass Throughs 10 HRPU 10 Scap Pulls 1 Rope Climb/Sub (Swap) — “Partner WOD” (Time) For Time: 100-80-60-40-20 Calorie Bike Erg 6 […]
CrossFit – Mon, Jan 2
CrossFit Inventive – CrossFit Warm-up 5 Inchworms 1 Push-up 20 Scorpions F/B Lower Back/Back Hipfleoxor 30s e.s Active Spiderman 5 rotations e.s Samson + Tricep 30s e.s —– ACTIVATION 2 Rounds: 10 Mountain Climbers 8 HRPU’s 6 Single DB Alt Hang Power Snatches —- Warm-up To Movements — Metcon (AMRAP – Rounds and Reps) AMRAP […]
CrossFit – Thu, Dec 29
CrossFit Inventive – CrossFit Warm-up Foam Roll Lats 2:00 e/s + 4 Minutes of your choice. Active Spiderman x 5 Rotations e.s Glute 30s e.s Front Rack 30s Wrist 30s — ACTIVATION 2 Minutes Machine 30 Halo Glute Bridges 30 Banded Pull aparts 10 Banded Press e.s 10 Barbell Single Leg Alt RDL’s 10 Barbell […]
CrossFit – Fri, Dec 30
CrossFit Inventive – CrossFit Warm-up 2:00 Machine 20 Scorpions F/M Lower Back/Hipflexor 30s e.s Spiderman 30s e.s Front Rack 0:30 Wrist 30s Calf 20s e.s 30 calf Pumps — ACTIVATION 10 KB Single Leg RDL’s e.s 30 Double-unders/50 Singles 10 KB Goblet Squats 30 Double-unders/50 Singles —- 10 Barbell Deadlifts Build To Weight — Deadlift […]
CrossFit – Mon, Dec 26
CrossFit Inventive – CrossFit Warm-up Foam Roll Lats 2:00 e/s Active Spiderman x 5 Rotations e.s Glute 30s e.s Front Rack 30s Wrist 30s — ACTIVATION 30 Halo Glute Bridges 30 Banded Pull aparts 10 Banded Press e.s 10 Barbell Single Leg Alt RDL’s 10 Barbell Wrist Rotations 3 Barbell Front Squats 3 Hang Squat […]
CrossFit – Tue, Dec 27
CrossFit Inventive – CrossFit Warm-up Banded Upper Couch 1:00 e.s Frog 2:00 Banded Ankle Mobility — ACTIVATION 4 Laps Halo Crab Walks 20 Banded Pull aparts 10 Banded Pass Throughs 30s HS-Hold/Wall Walk Hold 8 Scap Pulls 8 Kipping Swimgs 3 Strict Pull-ups/Jumping Pull-ups — Bike Erg + Bar Muscle-ups (Time) Every 2 Minutes Until […]