CrossFit – Fri, Nov 25
CrossFit Inventive – CrossFit Warm-up Foam Roll Lats/Lower Back 1:00 e/s Puppy Dog On Roller 1:00 Front Rack 0:30 Samson + Tricep 0:30 e/s Spiderman 0:30 e/s Calf 0:30 e/s 30 Calf Pumps — ACTIVATION 20s L-Ring Hold 10s Rest 20s Skipping 10s Rest 20s Air Squats 10s Rest 20s Active Hollow Hang —- BARBELL 10 […]
CrossFit – Tue, Nov 22
CrossFit Inventive – CrossFit Warm-up Banded Upper Banded Lower Banded Ankle Mobility — 4 Laps Halo Crab Walks 10 Halo Air Squats 10 Scap Pulls 5 Kipping Knee Raises — From The Rig: 10 Wrist Rotations 5 Front Squats — Front Squat (Go Every 2:30 x 5 Sets: Set 1: 5 Reps Set 2: 3 […]
Pure Conditioning – Tue, Nov 22
CrossFit Inventive – Pure Conditioning Warm-up 2:00 MINUTES MACHINE ( KEEP AN EYE ON HOW MANY CALORIES YOU ACHIEVE AT A MODERATE PACE. — Banded Lower Twisted Cross 0:30 e/s Puppy Dog 0:30 — ACTIVATION 20 Banded Good Mornings 5 HRPU’s 20 Hollow Rocks 5 HPRU’s 30s Superman Hold — Metcon (No Measure) [On The […]
CrossFit – Wed, Nov 23
CrossFit Inventive – CrossFit Warm-up Foam Rolling 6 Minutes — Banded Upper — Calf 0:30 e/s (Upright) 30 Calf Pumps Spiderman 0:30 e/s Glute 0:30 e/s —- ACTIVATION 20 Banded Pull Aparts 5 HRPU Down slow/up fast 5 Eccentric Ring Dips 5 x 10m Shuttle Runs — Metcon (AMRAP – Rounds and Reps) AMRAP 10: […]
Olympic Weightlifting – Wed, Nov 23
CrossFit Inventive – Olympic Weightlifting () Warm-up Foam Roll Lats 1:00 e/s Lower Back 1:00 1:00 T-Spine On Roller Glute 0:30 e/s Lower Back/Hipflexor 0:30 e/s Squat Hold 0:30 —- PVC: 10 PASS THROUGHS 10 PASS AROUNDS E/W 10 OHS 10 PRONE LIFTS — BARBELL 3 Snatch High Pulls 3 Power Snatch 3 Hang Snatch High […]
Pure Conditioning – Thu, Nov 24
CrossFit Inventive – Pure Conditioning Metcon (No Measure) EMOM 28 7 {Rounds} Minute 1: Max Bike Calories Minute 2: Max Rope Climbs Minute 3: Max Burpees Minute 4: RestSUBS BIKE CALS – Max Cals on any machine – 10m Shuttle runs MAX ROPE CLIIMBS – Max Laying To Standing – Max Ring Rows – Max […]
CrossFit – Thu, Nov 24
CrossFit Inventive – CrossFit Warm-up Banded Upper Banded Lower Wrist 0:30 Forward/Back —- ACTIVATION 20 Banded Pull Aparts 10 Banded Press e/s 30s Banded Neck Stretch e/s 5 Pike HSPU’s 30s HS-Hold —- 10 Barbell Good Mornings 5 Barbell Deadlifts — Deadlift (On The 3:00 x 5 Sets: 5 Reps @75% of New 1RM) Reps […]
CrossFit – Mon, Nov 21
CrossFit Inventive – CrossFit Warm-up Banded Upper — Pigeon 1:00 e/s Frog 1:00 Wrist 0:30 F/B Calf 0:20 e/s 30 Calf Pumps — ACTIVATION 30 HALO Glute Bridges 30 Flutter Kicks 20 Banded Pull Aparts 10 Banded Press (2 hands) — Barbell: 10 Wrist Rotations 3 Front Squats 3 Hang Squat Cleans 3 Split Jerk […]
Pure Conditioning – Mon, Nov 21
CrossFit Inventive – Pure Conditioning Warm-up Standing Quad 30s e/s Calf 30s e/s Spiderman 30s e/s 3 Way Puppy Dog 30s each Twisted Cross 30s e/s Wrist Forward Facing 30s — ACTIVATION 1:00 Plank 10m Walking Lunges 10 Alternating Shoulder Taps 10m Bear Crawl — Metcon (Time) For Time: 100 Abmat Sit-ups 100 Walking Lunges […]
CrossFit – Sat, Nov 19
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e/s Lower Back 0:30 e/s Spiderman 0:30 e/s Rear Delt 0:30 e/s Twisted Cross 0:30 e/s —- ACTIVATION Tabata 20/10 x 10: Skipping Inchworms + Push-up Air Squats Banded Press (Both Arms Active Hang — Warm-up To Movements — Partner WOD (Time) For Time: 3,000m Bike Erg 200 […]