Pure Conditioning – Tue, Mar 19
CrossFit Inventive – Pure Conditioning Warm-up
Pure Conditioning – Tue, Mar 19
CrossFit Inventive – Pure Conditioning Warm-up 100m Run 10 Leg Swings F/L 30 Calf Pumps 10 Alt Reverse Lunges 5 Spiderman To Hamstring e.s 30s Pigeon e.s —– Run Conditioning (Time) 4 x 200m (fast) 200m Slow Recovery Jog 1:00 Rest 3 x 300m (fast) 300m Slow Recovery 1:00 Rest 2 x 400m (fast) 200m […]
CrossFit – Tue, Mar 19
CrossFit Inventive – CrossFit Warm-up 5:00 Machine of Choice 2 Rounds: 30 Calf Pumps 10 Banded Chest Press 20s Hollow Hang/Hollow Rock Hold 10 Single DB RDL’s e.s —- Twisted Cross 30s e.s Samson + Tricep 30s e.s 20s Calf e.s — Bench Press 4 @80% 3 @82.5% 3 @85% 2 @87.5% 2 @90% Rest […]
CrossFit – Mon, Mar 18
CrossFit Inventive – CrossFit Warm-up 2:00 Machine 10 Leg Swings F/L 5 Squat To Hamstring 30s Active Spiderman 5 Int/Ext Rotations e.s 30s Front Rack 30s Puppy Dog Pose —– Activation 20 Banded Tricep ext 5 HRPU 3s Eccentric Ring Decent/Stationary Dip Bar decent/Tempo Push-up Decent —- Barbell 10 Wrist Rotations 5 Front Squats 3 […]
Pure Conditioning – Mon, Mar 18
CrossFit Inventive – Pure Conditioning Warm-up Prep: 1:00 Each Machine 10 Banded Pull-aparts 30s Plank Hold 10 Banded Pass throughs 10 Leg Swings F/L 10 Banded Press 30s Static Wall Squat Hold — Pigeon 30s Spiderman 30s Twisted Cross 30s — Metcon (AMRAP – Rounds and Reps) AMRAP 40: 15/10 Cal Bike 15/10 Cal Row […]
CrossFit – Sat, Mar 16
CrossFit Inventive – CrossFit Warm-up 200m Run 1:00 Bike 10 Leg Swings F/L 5 Inchworms 1 Push-up 1:00 Deep Squat Hold 30s Pigeon e.s 30s Wrist 30s Samson e.s —– P1: 30 Halo Glute Bridges P2: 10 BB Wrist Rotations 5 Front Squats (Swap) Partner WOD (Time) Buy In: 40/35-30/25-20/15 Calorie Row (each 1:1) Into… […]
CrossFit – Sat, Mar 16
CrossFit Inventive – CrossFit Warm-up 200m Run 1:00 Bike 10 Leg Swings F/L 5 Inchworms 1 Push-up 1:00 Deep Squat Hold 30s Pigeon e.s 30s Wrist 30s Samson e.s —– P1: 30 Halo Glute Bridges P2: 10 BB Wrist Rotations 5 Front Squats (Swap) Partner WOD (Time) Buy In: 40/35-30/25-20/15 Calorie Row (each 1:1) Into… […]
CrossFit – Sat, Mar 16
CrossFit Inventive – CrossFit Warm-up 200m Run 1:00 Bike 10 Leg Swings F/L 5 Inchworms 1 Push-up 1:00 Deep Squat Hold 30s Pigeon e.s 30s Wrist 30s Samson e.s —– P1: 30 Halo Glute Bridges P2: 10 BB Wrist Rotations 5 Front Squats (Swap) Partner WOD (Time) Buy In: 40/35-30/25-20/15 Calorie Row (each 1:1) Into… […]
CrossFit – Sat, Mar 16
CrossFit Inventive – CrossFit Warm-up 200m Run 1:00 Bike 10 Leg Swings F/L 5 Inchworms 1 Push-up 1:00 Deep Squat Hold 30s Pigeon e.s 30s Wrist 30s Samson e.s —– P1: 30 Halo Glute Bridges P2: 10 BB Deadlifts (Swap) Partner WOD (Time) Buy In: 40/35-30/25-20/15 Calorie Row (each 1:1) Into… 10-9-8-7-6-5-4-3-2-1 Deadlifts @60/40kgs 10-9-8-7-6-5-4-3-2-1 […]
CrossFit – Fri, Mar 15
CrossFit Inventive – CrossFit Warm-up Prep: 1:00 Each Machine 10 Banded Pull-aparts 30s Plank Hold 10 Banded Pass throughs 30s Hollow Rock Hold 10 Banded Press 30s Superman Hold — Mobility Banded Upper 1:00 Squat Hold 30s Wrist — Barbell 10 Good Mornings 5 Hang Clean High Pulls 5 Hang Power Cleans — Hang Power […]