CrossFit – Mon, Dec 19
CrossFit Inventive – CrossFit Warm-up 2:00 Machine Couch 1:00 e/s Glute 0:30 e/s Front Rack 30s Twisted Cross 0:30 e/s Wrist 30s —- Activation 2 Laps Halo Crab Walks 20 Halo Glute Bridges 20 Banded Pull aparts 10 Pass Thoughs 10! Press 30s HS Hold —- BARBELL 10 Good Mornings 10 Wrist Rotations 5 Power […]
Pure Conditioning – Mon, Dec 19
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Row 20 Scorpions F/B 30s Lower Back/Hipflexor e/s 30s Glute e/s 30s Twisted Cross e/s 30s Samson + Tricep e/s —- ACTIVATION 10 Single DB RDL’s e/s 10 Single DB Push Press e/s 10 Alt Lunges 10 Hand Release Push-ups 1:00 Plank Hold — Warm-up To Dumbbell Movements […]
CrossFit – Sat, Dec 17
CrossFit Inventive – CrossFit Warm-up 20 Scorpions F/B Lower Back/Hipflexor 0:30 e/s Glute 0:30 e/s Twisted Cross 0:30 e/s 3 Way Puppy Dog 0:30 e/s Wrist 0:30 — ACTIVATION P1: Bike P2: 20 Banded Pull Aparts 10 Banded Press 10 Dual DB Deadlifts 4 Dual DB Push Press 4 Dual DB HPS 4 Dual DB […]
Pure Conditioning – Thu, Dec 15
CrossFit Inventive – Pure Conditioning Warm-up 1:00 BIKE 1:00 PLANK HOLD 1:00 ROW 1:00 SUPERMAN HOLD 1:00 SKI ERG 30s SIDE PLANK E/S —- ACTIVATION 20 Halo Glute Bridges 20 Banded Pull aparts 2 x 10 KB-Single Leg RDL’s e/s 10 Split Squats e/s 10 Tempo Push-ups (3s Down/ X-up) — Metcon (AMRAP – Rounds […]
CrossFit – Fri, Dec 16
CrossFit Inventive – CrossFit Warm-up 5 Minutes Foam Rolling — Banded Upper Couch 1:00 e/s Frog 2:00 Wrist 0:30 — ACTIVATION 2 Laps Halo Crab Walks 10 Halo Squats 10 Stationary Split Squats e/s 10 Banded Press e/s —- BARBELL 10 Wrist Rotations 5 Front Squats 5 Push Press 3 Thrusters 3 Push Press 3 […]
Pure Conditioning – Fri, Dec 16
CrossFit Inventive – Pure Conditioning Warm-up 1:00 Row 200m Run 10 Leg Swings F/L 30s Quad Stretch 30s Calf Stretch 30s Spiderman 30s Puppy Dog Pose —- ACTIVATION 30 Calf Pumps 20m High Knees 20m Butt Kicks 20m Side Skips 20m Walking Lunges — Metcon (Time) 2 Rounds For Time: 1 Mile Run 1 Mile […]
Pure Conditioning – Sat, Dec 17
CrossFit Inventive – Pure Conditioning Warm-up 20 Scorpions F/B Lower Back/Hipflexor 0:30 e/s Glute 0:30 e/s Twisted Cross 0:30 e/s 3 Way Puppy Dog 0:30 e/s Wrist 0:30 — ACTIVATION P1: Bike P2: 20 Banded Pull Aparts 10 Banded Press 10 Dual DB Deadlifts 4 Dual DB Push Press 4 Dual DB HPS 4 Dual […]
Pure Conditioning – Wed, Dec 14
CrossFit Inventive – Pure Conditioning Warm-up 1:00 Bike 20 Scorpions F/B 30s Lower Back/Hipflexor e/s 30s Spiderman e/s 45s Bike 20 Banded Good Mornings 20 Banded Pull aparts 20s Hanging Knee Raise Hold 30s Bike 10 Box Step-ups 20m Farmers carry —- Warm Up To weighted Movements Metcon (Time) 5 Sets: 50/40 Calorie Bike Erg […]
Olympic Weightlifting – Wed, Dec 14
CrossFit Inventive – Olympic Weightlifting View Public Whiteboard Warm-up 5 Minutes Foam Rolling — Puppy Dog on Roller 1:00 Front Rack 30s Wrist 30s Banded Lower Body —— ACTIVATION Bottoms up KB Carry 2 x 20m each side 10 Single KB RDL’sEach Side 10 Single Leg Body Weight Glute Bridges e/s —- BARBELL 10 Good […]
Pure Conditioning – Tue, Dec 13
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Machine Couch 1:00 e/s Spiderman 0:30 e/s 1:00 Machine Twisted Cross 0:30 e/s Puppy Dog 0:30 30 s machine 20 Halo Glute Bridges 10 Air Squats 1:00 Plank Hold — Metcon (4 Rounds for time) Go Every 10 Minutes x 4 Sets: 12/10 Calorie Row 10 Wallballs 9/6kg […]