Pure Conditioning – Thu, Dec 1
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Bike 1:00 Couch e/s 30s Spiderman e/s 30s Calf e/s — ACTIVATION 4 Laps Banded Crab Walks 1:00 Plank Hold 2 Laps Walking Lunges 1:00 Plank Hold —- Metcon (Time) For Time: 10,000/9000m Bike Erg Every 2:30 Until Complete Perform: Start Lunges On [0:00] 20m Walking Lunges.— SUBS […]
Olympic Weightlifting – Wed, Nov 30
CrossFit Inventive – Olympic Weightlifting Warm-up 5 Minutes Foam Rolling — Couch 1:00 e/s Frog 2:00 Body Weight Ankle Mobility 0:30 e/s Front Rack 0:30 Twisted Cross 0:30 e/s Wrist 0:30 — Activation 2 Laps Crab Walks 20 Halo Glute Bridges —- Barbell: 10 Wrist Rotaions 10 RDL’s 5 Front Squats 3 Muscle Cleans 3 […]
CrossFit – Mon, Nov 28
CrossFit Inventive – CrossFit Warm-up MOBILITY Banded Lat 30s e/s Banded Pec [Arm in Snatch Position] 30s e/s Banded Pec [Arm straight to the side] 30s e/s Samson + Tricep 30s e/s Pigeon 1:00 e/s Frog 90s Wrist 30s — ACTIVATION 2 Rounds: 10 Banded Pass Throughs 10 Banded Pull Aparts 10 Banded OHS 3 Strict […]
Pure Conditioning – Mon, Nov 28
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Bike 200m Run 10 Leg Swings F/L 10 Wall Facing Squats 30s Standing Quad Stretch e/s 30s Calf On Upright e/s 30s Spiderman e/s 30s Lower Back [Pull Leg Across Body] — ACTIVATION 4 Laps Halo Crab Walks 6 Box Step Overs 1:00 Plank Hold [In Push-up Position/Scaps […]
CrossFit – Wed, Nov 30
CrossFit Inventive – CrossFit Warm-up 5 Mins Foam Rolling Banded Upper Banded Lower 30s Calf e/s 30 calf Pumps — 100m Run 10 Strict Push-ups 5 Scap Pulls 3 Pull-ups (Any) —- 10 Reps Empty Barbell Bench — Bench Press 4 Reps OnE 90s x 6 Sets: All Sets @75% of Your 1RM; Build to […]
CrossFit – Tue, Nov 29
CrossFit Inventive – CrossFit Warm-up Roll Lats 1:00 e/s Puppy Dog On Roller 1:00 Twisted Cross 30s e/s Table Top 30s Frog 90s Couch 1:00 e/s Kneeling Ankle 30s e/s — ACTIVATION 5 Pike HSPU’s 30s HS-Hold 6 Scap Pulls 6 Kipping Swings 6 Alt Assisted Pistol Squats (Rings/Uprights) — Barbell: 3 hang Snatch High Pulls […]
Pure Conditioning – Tue, Nov 29
CrossFit Inventive – Pure Conditioning Warm-up 2 Minutes Machine 30s Calf e/s 30s Spiderman e/s 30s 3 Way-Puppy Dog e/s 30s Pigeon — ACTIVATION 50 Halo Glute Bridges 20 Calf Pumps 50 Banded Pull aparts 30s Plank Hold 10 Side Plank Reach Throughs e/s 1:00 Skipping of your Choice — Metcon (Time) For Time” 25-20-15-10-5 Burpee […]
Pure Conditioning – Sat, Nov 26
CrossFit Inventive – Pure Conditioning Metcon (Time) For Time: 80 Single Dumbbell Alt Power Snatches 80 Calories Ski Erg 80 Single Dumbbell Alt Hang Power Snatches 80 Calorie Ski Erg Directly Into… 60 Single Alt Dumbbell Clean & Jerk 60 Calorie Row 60 Single Dumbbell Push Press 5’s 60 Calorie Row Directly Into …. 40 Single Dumbbell Alt Devils Press 40 […]
CrossFit – Sat, Nov 26
CrossFit Inventive – CrossFit Warm-up Double Carpark Run 1 Lap Inchworm 1 Push-up 1 Lap Spiderman Lunge (add rotations) 20 Scorpions F/B 30s Lower Back/Hipflexor e/s 30s Twisted Cross e/s 30s Front Rack e/s — ACTIVATION 30 Calf Pumps 10 Air Squats 5 HRPU’s 6 Alt DB Power Snatch Each 6 Alt DB Power Hang Snatch […]
Pure Conditioning – Fri, Nov 25
CrossFit Inventive – Pure Conditioning Warm-up 1:00 On Each Machine 20 scorpions F/B Lower Back/Hipflexor 0:30 e/s Glute 0:30 e/s Twisted Cross 0:30 e/s Puppy Dog 0:30 e/s —- BANDED ACTIVATION 20 Glute Bridges 20 Good Mornings 20 Pull Aparts —- CORE 2 Rounds: 30s Plank Rest 15s 30s Hollow Hold Rest 15s 30s Superman […]