Pure Conditioning – Sat, Nov 19
CrossFit Inventive – Pure Conditioning wa 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 […]
CrossFit – Fri, Nov 18
CrossFit Inventive – CrossFit Warm-up Banded Lower 3 Way Puppy Dog Pose Calf 0:30 e/s 30 Calf Pumps — ACTIVATION 30 Dubz/50 Single Skips 20 Banded Good Mornings 15 Hollow Rocks — 10 Barbell Deadlifts 5 Barbell Hang Power Cleans — Deadlift (1 x 1) Build To Heavy ” Safe” Single Metcon (8 Rounds for […]
Pure Conditioning – Fri, Nov 18
CrossFit Inventive – Pure Conditioning Warm-up 2 Minutes machine 100m Run 10 Leg swings F/L 30s Calf Strect e/s 30 calf Pumps 30s Spiderman e/s 20 Scorpions F/B 30s Lower Back/Hipflexor e/s 30s Twisted Cross e/s —– ACTIVATION 1:00 Plank Hold 10 KB Single Leg RDL’s e/s 10 KBS 7 HRPU Metcon (Time) 8 Rounds […]
Pure Conditioning – Thu, Nov 17
CrossFit Inventive – Pure Conditioning Warm-up Banded Lower 3 Way Puppy Dog Samson +Tricep — ACTIVATION 20 Banded Good Mornings 30s Plank Hold 20 Halo Banded Glute Bridges 30s Superman Hold 30 Banded Pull Aparts 30s Hollow Rock Hold 10 Alt Box Step-Overs — Warm up to box step over weight and Deadball Carry Weight. […]
Olympic Weightlifting – Wed, Nov 16
CrossFit Inventive – Olympic Weightlifting Warm-up Frog 2:00 Couch 1:00 Lower Back/Hipflexor 0:30 e/s Front Rack 0:30 Twisted Cross 0:30 e/s Wrist 0:30 —- ACTIVATION 4 Laps Halo Glute Bridges 4 Laps Bottoms Up KB Carry — Barbell: 10 Good Mornings 10 Wrist Rotations 5 Front Squats 3 Clean Pulls 3 Power Cleans 3 High […]
CrossFit – Thu, Nov 17
CrossFit Inventive – CrossFit Warm-up 5 Mins Foam Rolling — Banded Upper Lower BackHipflexor 0:30 e/s Samson + Tricep Glute 0:30 e/s — ACTIVATION 10 HRPU’s 3s Decent/Up Fast 30s Plank Hold 10 Kipping Knee Raises 30s L-Ring Hold — Bench Press (1 x 1) Build To A Heavy Single Metcon (Time) For Time: 27-24-21-18-15-12-9-6-3 […]
Olympic Weightlifting – Thu, Nov 17
CrossFit Inventive – Olympic Weightlifting Warm-up 6 Minute of Foam Rolling of your choice — Banded Upper Couch 1:00 e/s Glute 1:00 e/s Lower Back 0:30 e/s —- 10 HRPU’s 3s Decent/Up Fast 20 Banded Pull Aparts 10 Banded Press e/s —- Bench Press (1 x 1) Build To A Heavy Single Metcon (Time) For […]
CrossFit – Wed, Nov 16
CrossFit Inventive – CrossFit Warm-up Roll Lats 1:00 e/s T-spine on roller 1:00 Puppy Dog On Roller 30s Spiderman 0:30 e/s Squat Hold 30s — ACTIVATION – 20 Banded Pull Aparts – 10 Banded Pass Throughs – 10 Banded OHS – 30 Halo Glute Bridges — BARBELL – 3 Snatch High Pulls – 3 Power […]
Olympic Weightlifting – Wed, Nov 16
CrossFit Inventive – Olympic Weightlifting Warm-up Couch 1:00 e/s Frog 2:00 Wrist 30s Ankle Mobility 45s e/s Banded Upper — 4 Laps Halo Glute Bridges 4 Laps Bottoms up KB Carry e/s — Barbell 10 Wrist Rotations 10 Good Mornings 5 Front Squats 3 Clean Pulls 3 Power Cleans 3 Squat Cleans — High-Hang Clean […]
CrossFit – Mon, Nov 14
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e/s Glute 1:00 e/s Front Rack 0:30 Wrist 0:30 Squat Hold 1:00 Banded Ankle Mobility 45s e/s —- 4 Laps Halo Crab Walks 10 Halo Air Squats — From The Rack: 5 Front Squats 5 Back Squats — Back Squat (1 x 1) Build To A Safe Heavy […]