CrossFit – Wed, Dec 14
CrossFit Inventive – CrossFit Warm-up 2:00 Machine Box Hamstring 1:00 Glute 0:30 e/s Samson + Tricep 0:30 e/s Front Rack 30s Wrist 30s — ACTIVATION – 1 Min Plank Hold – 20 Banded Good Mornings – 10 DB Strict Press e/s — 10 Barbell Good Mornings 10 Barbell Deadlifts — Deadlift (1 x 5) Build […]
CrossFit – Thu, Dec 15
CrossFit Inventive – CrossFit Warm-up Foam Roll 5 Minutes Couch 1:00 e/s Frog 2:00 Front Rack 30s Twisted Cross 0:30 e/s Wrist 30s Ankle Mobility 0:30s e/s — ACTIVATION 4 Laps Halo Crab Walks 10 Halo Air Squats 20 Banded Pull aparts 10 Banded Pass Throughs 10 Scap Pulls 5 Kipping Swings —- 10 Barbell […]
CrossFit – Mon, Dec 12
CrossFit Inventive – CrossFit Warm-up 2:00 Machine Couch 1:00 e/s Glute 1:00 e/s Lower Back/Hipflexor 0:30 e/s Twisted Cross 0:30 e/s Wrist 0:30 Calf 0:30 e/s 30 Calf Pumps —- ACTIVATION 2 Laps Halo Crab Walks 10 Halo Air Squats 10 Alt Box Step-ups 10 Scap Pulls 5 Kipping Knee Raises — 10 Barbell Wrist […]
Pure Conditioning – Mon, Dec 12
CrossFit Inventive – Pure Conditioning Warm-up 100m Run 10 Leg Swings F/L Standing Quad 30s e/s Standing Calf 30s e/s Standing Pec 30s e/s Spiderman 30s e/s Lower back/Hipflexor 0:30 e/s —- ACTIVATION 1:00 Row 20 Banded Pull-aparts 10 Scap Pulls 3 Strict Pull-ups/5 Ring Rows — Metcon (AMRAP – Rounds and Reps) AMRAP 25: […]
CrossFit – Tue, Dec 13
CrossFit Inventive – CrossFit Warm-up BANDED UPPER BANDED LOWER Calf 30s e/s 30 Calf Pumps —- TABATA 20/10: Skipping Plank Hold in Push-up Position with active Scaps — 10 Reps Empty Barbell Bench Press — Bench Press (6 x 2) [Week 3] Build up & complete 6 Sets 2 Reps @same weight. Rest as needed […]
Pure Conditioning – Fri, Dec 9
CrossFit Inventive – Pure Conditioning Warm-up Couch 1:00 e/s Spiderman 0:30 e/s Twisted Cross 0:30 e/s Puppy Dog 0:30 Wrist 0:30 — ACTIVATION P1: 10m Walking Lunges 10mBear Crawl P2: Ski Erg (Swap) — 20m Farmers Carry Partner Conditioning (Time) Complete In Any Order… 4,000m Ski Erg 100m Walking Lunges (10x10m) 100m Bear Crawls(10x10m) 100m […]
CrossFit – Sat, Dec 10
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e/s Glute 1:00 e/s Front Rack 0:30 Puppy Dog 0:30 Twisted Cross 0:30 e/s Wrist 0:30 Calf 0:30 e/s 30 Calf Pumps —– P1: Machine P2: 5 Power Cleans 5 Strict Push-ups 5 Pike HSPU’s 10 Step-ups 5 Box Jumps (Swap) —- Set up… — Partner WOD (AMRAP […]
CrossFit – Fri, Dec 9
CrossFit Inventive – CrossFit View Public Whiteboard Warm-up Banded Upper Couch 1:00 e/s Squat Hold 1:00 Wrist 0:30 F/B —- ACTIVATION 20 Banded Pull aparts 10 Banded Press 4 Laps Crab Walks 10 Scap Pulls/Bar/Rings 5 Kipping Swings Bar/ Rings 5 Slow Eccentric Ring Dips — Barbell: 10 Wrist Rotations 5 Front Squats 3 Hang […]
CrossFit – Thu, Dec 8
CrossFit Inventive – CrossFit Warm-up 6 Mins Foam Rolling — Banded Upper Lower Back.Hipflexor 0:30 e/s Samson + Tricep 0:30 e/s Wrist F/B —– ACTIVATION 20 Banded Tricep Extensions 20 Banded Pull aparts 10 Banded Press e/s 5 Inchworm 1 Push-up 2 Rounds: 30s L-Ring Hold 15r 30s Slow Alt Shoulder Taps 15r — Bench […]
Pure Conditioning – Thu, Dec 8
CrossFit Inventive – Pure Conditioning Warm-up 2:00 MACHINE — 20 Scorpions F/B Lower Back/Hipflexor 0:30 e/s Glute 0:30 e/s Puppy Dog 0:30 —– ACTIVATION 10 KB-RDL’s 10 KBS 1:00 Plank Hold 10 KB- RDL’s 10 KBS 1:00 SupermanHold — Metcon (Time) AMRAP 30: 1,000/800m Bike Erg 15 Abmat Sit-ups 15 KBS@24/16kgs 1,000/800m Bike 15 Alt […]