CrossFit – Wed, Dec 28
CrossFit Inventive – CrossFit Warm-up Foam Roll 6 Minutes — 300m Run 10 Leg Swings F/L 30s Calf On Upright 30s Spiderman e.s 3 Way Puppy Dog Pose — ACTIVATION 2 Rounds: 30 Calf Pumps 20 Calf Raises 10 Alt Lunges 5 Scap Pulls 5 Kipping Knee Raises — 2021 CFG Event 10 (Time) For […]
CrossFit – Sat, Dec 24
CrossFit Inventive – CrossFit Warm-up Double Carpark Run 5 Inchworms 1 Push-up Front Rack 30s Twisted Cross 30s e.s 30s Squat Hold 30s Spiderman Hold e.s + 10 Rotations 30s Calf e.s 30 Calf Pumps —- MOVEMENT PREP P1: 10 Barbell Good Mornings 5 Barbell Deadlifts 5 Barbell Power Cleans P2: 10 Scap Pulls 5 […]
Pure Conditioning – Fri, Dec 23
CrossFit Inventive – Pure Conditioning Warm-up 1 Minute on Each Machine 5 Inchworm 1 Push-up 30s Twisted Cross e.s 30s Spiderman Lunge e.s — ACTIVATION 20 V-Sits 20 ALT Shoulder Taps 20 Ankle Taps 20 Mountain Climbers 20 Split Squats (10 e.s) — Metcon (Time) For Time: 20-18-16-14-12-10-8-6-4-2 Cal Row 10-9-8-7-6-5-4-3-2-1 Burpees Directly Into.. 2-4-6-8-10-12-14-16-18-20 […]
Pure Conditioning – Thu, Dec 22
CrossFit Inventive – Pure Conditioning Warm-up 1 Car Park Run 1:00 Bike 10 Leg Swings F/L 5 Inchworms 1 Push-up 30s Spiderman e.s 30s Calf e.s 30 Calf Pumps —- ACTIVATION 10 Alt Reverse Lunges 10 Alt Box Step-ups 10 Slow Alt Shoulder Taps 10 Ais Squats — Metcon (4 Rounds for time) Every 10 […]
CrossFit – Thu, Dec 22
CrossFit Inventive – CrossFit Warm-up 5 Minutes Foam Rolling Couch 1:00 e.s Spiderman 30s e.s Front Rack 30s Twisted Cross 30s e.s Wrist 30s —– ACTIVATION 20 Halo Glute Bridges 20 Banded Good Mornings 10 Banded Press e.s — BARBELL 10 Wrist Rotations 3 Front Squats 3 Hang Squat Cleans 3 Push Jerks 3 Split […]
CrossFit – Fri, Dec 23
CrossFit Inventive – CrossFit Warm-up Banded Upper Banded Lower Glute 30s e.s — ACTIVATION 10 Banded Pass Throughs 10 Banded Pull aparts 10 Banded OHS 10 Alt Single Leg V-ups 10 Scap Pulls 3 Strict Pull-ups/5 Ring Rows — Squat Snatch Go Every 90s x 6Sets: Set 1: 2 Reps Set 2: 2 Reps Set […]
Pure Conditioning – Tue, Dec 20
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Machine Couch 1:00 e.s Squat Hold 1:00 Samson + Tricep 30s e.s Front Rack30s —- ACTIVATION 20 HALO Glute Bridges 10 Halo Air Squats 5 Inchworm 1 Push up Warm-up To DB DB-HC&Thruster — Metcon (Time) For Time: 60-50-40-30-20-10-10-20-30-40-50-60 Calorie Bike Erg * 10 Dumbbell Hang Squat Clean […]
CrossFit – Tue, Dec 20
CrossFit Inventive – CrossFit Warm-up Banded Upper Lower Back/HipFlexor 30s e.s Glute 30s e.s — ACTIVATION 2 Rounds: 10 Scap Push-ups 5 Scap Pulls 5 Kipping Knee Raises — 10 Reps Empty Barbell Bench Press Bench Press (6 x 1) (10-12 Minutes) Build up & complete 6 Sets 1 Rep @same weight. Rest as needed […]
Olympic Weightlifting – Wed, Dec 21
CrossFit Inventive – Olympic Weightlifting Warm-up Couch 1:00 e.s Frog 2:00 Samson + Tricep 0:30 e.s Table Top 30s 3 Way Puppy Dog 30s each — PVC 10 Pass Throughs 10 Pass Arounds 10 OHS 10 Snatch Balance — BARBELL 3 Snatch Pulls 3 Power Snatch 3 OHS 3 Snatch Balance (Bar/PVC) 3 Squat Snatch/Power […]
CrossFit – Wed, Dec 21
CrossFit Inventive – CrossFit Strict Pull-ups (EMOM 8: x 5 Reps ) SUBS – Use Bands – Negatives – 5 Inverted Barbell Rows – 10 Banded Lat Pull Downs Metcon (2 Rounds for reps) On The Minute x 30: 1 Minute Max Calorie Row 1 Minute Max Burpees * Score is Lowest Row + Lowest […]