Olympic Weightlifting – Wed, Dec 7
CrossFit Inventive – Olympic Weightlifting Warm-up Foam Roll 5 Minutes — T-Spine On Roller 1:00 Puppy Dog On Roller 1:00 Frog 2:00 Lower Back/Hip Flexor 0:30 e/s Samson + Tricep 0:30 e/s —– 20 Banded Pull aparts 10 Pass Throughs 10 OHS 10 Alt Cossack Squats —- BARBELL 3 Hang Snatch High Pulls 3 Hang […]
CrossFit – Tue, Dec 6
CrossFit Inventive – CrossFit Warm-up 100m Run 200m Bike (Big Classes: 1 PartnerRun/1 Partner Bike/Swap) Box Hamstring 1:00 Puppy Dog 1:00 Glute 1:00 e/s Samson + Tricep 30s e/s —– 20 Scorpions F/B 5 Inchworm + 1 Push-up 20 Halo Glute Bridges 1:00 Plank Hold 1:00 Superman Hold — Deadlift (10 x 1) EMOM 10 […]
Pure Conditioning – Tue, Dec 6
CrossFit Inventive – Pure Conditioning Warm-up Banded Upper Banded Lower —- ACTIVATION 20 Banded Pull aparts 10 Banded Press e/s 10 Banded Rows 10 Banded Lateral Raises 5 Strict Push-ups 30s Static Wall Squat 1:00 Plank Hold — Body Building Conditioning (No Measure) Go Every 5 Minutes x 6 Sets 10 Dual DB Bench Press […]
CrossFit – Wed, Dec 7
CrossFit Inventive – CrossFit Warm-up Double Carpark Run Couch 1:00 e/s Frog2:00 Banded Ankle Banded Upper — ACTIVATIOPN 4 laps Halo Crab Walks 10 Halo Air Squats 10 Scap Pulls 5 Kipping Swings — 10 Empty Barbell Back Squats From Rack — Back Squat (1 x 3) Squat Waves On the 2:00 x 6 Sets: […]
CrossFit – Sat, Dec 3
CrossFit Inventive – CrossFit Warm-up Run 2 Laps Carpark 20 Scorpions F/B Lower Back/Hip 0:30 e/s 3 Way Puppy Dog Pose 30s each Samson + Tricep —– ACTIVATION P1: 5 Inchworm 1 Push-up 20 Alt Shoulder Taps 30s Plank Hold 1 Rope Climb/or Sub P2: Machine Calories of Your Choice (Swap) — Warm-up to Kettlebell Weight/Movements […]
CrossFit – Mon, Dec 5
CrossFit Inventive – CrossFit Warm-up Banded Shoulders Banded Lower Front Rack 0:30 Wrist 0:30 Calf 0:30 e/s 30 Calf Pumps — ACTIVATION 50 Double-unders/50 Singles 10 Scap Pulls 5 Kipping Swings —- Barbell 3 Hang Power Snatch 3 OHS 3 Squat Snatch 3 Thrusters — * If you can’t Hang Squat Snatch, Just get as […]
Pure Conditioning – Mon, Dec 5
CrossFit Inventive – Pure Conditioning Warm-up 200/150m Row 30s Spiderman e/s 200/150m Row 30s Twisted Cross e/s 200/150m Row 20 Banded Pull-aparts 5 Inchworms 1 Push-ups 10 Alt Box Step-ups Metcon (Time) 6 Rounds For Time: 300/250m Row 30 Box Step-ups [4/20 inch] 200m Run 30 Push-ups 300/250m Row Rest 2 Minutes Between Rounds SUBS […]
CrossFit – Fri, Dec 2
CrossFit Inventive – CrossFit Warm-up Banded Upper Banded Ankle Mobility Couch 1:00 e/s Frog 2:00 Wrist 30s — ACTIVATION 3 Rounds: 15 Banded Pull aparts 15 Halo Glute Bridges 20 Flutter Kicks — BARBELL 10 Good Mornings 10 Wrist Rotations 5 Front Squats 3 Hang Squat Cleans 3 Strict press 3 Push Press 3 Push […]
Pure Conditioning – Fri, Dec 2
CrossFit Inventive – Pure Conditioning Warm-up Banded Shoulders Banded Lower — ACTIVATION 10/8 Cal Row 20 Banded Good Mornings 20 Banded Pull Aparts 10 Banded Press e/s 10/8 Cal Row 20m Dual OH-KB Carry —- Metcon (Time) For Time: 100/95 80/75 60/55 40/35 20/15 * After Each Set Complete: 50m Dual Kettlebell Overhead Carry @2×16/12kgsSUBS […]
CrossFit – Thu, Dec 1
CrossFit Inventive – CrossFit Warm-up Box Hamstring 1:00 Pigeon 1:00 e/s Puppy Dog 1:00 — ACTIVATION 20 Scorpions F/B 20 Banded Good Mornings 30 Calf Pumps 10 Box Step Overs —- 10 Barbell Deadlifts —- Deadlift (5×3) On The 2:00 x 5 Sets: 3 Reps @80% Build up to 80% of your 1RM & complete […]