Pure Conditioning – Mon, Nov 14
CrossFit Inventive – Pure Conditioning Warm-up 1:00 On Each machine 30s Spiderman e/s 30s Lower Back e/s 30s Twisted Cross e/s 30s Puppy Dog Pose — 5 Inchworm 1 Push-up 10 Banded Bent Over Rows 10 Banded Press e/s 10 Banded OHS — Warm-up to DB HC&P Weight — Metcon (No Measure) EMOM 32: [8 […]
Pure Conditioning – Tue, Nov 15
CrossFit Inventive – Pure Conditioning Warm-up 100m Run (Mood pace) 5 Inchworm 1 Push-up 100m Run (Mod pace) 30s Spiderman e/s 20 Scorpions F/B Lower Back/Hipflexor 0:30 e/s Calf 0:30 e/s 30 Calf Pumps — WARM-UP TO KB-SDHP WEIGHT — Metcon (Time) 10 Rounds For Time: 100m Run 10 HRPU’s 100m Run 10 KB-SDHP @32/24kg […]
CrossFit – Tue, Nov 15
CrossFit Inventive – CrossFit Warm-up 5 Minutes Foam Roller: Target Legs From Monday & lats For Today. — – Couch 1:00 e/s – Glute 1:00 e/s – Lower Back/Hipflexor 0:30 e/s – Banded Upper — ACTIVATION – 10 Scap Pulls – 10 HRPU 3s decent/up fast – 10 Barbell Strict Press From Rack — 45 MINUTE […]
CrossFit – Sat, Nov 12
CrossFit Inventive – CrossFit Warm-up 20 Scorpions F/B Lower Back/Hipflexor 0:30 e/s Glute 0:30 e/s Front Rack 0:30 Wrist 0:30 Twisted Cross 0:30 e/s Samson + Tricep 0:30 e/s — – 5 Reps each of all barbell Movements. – Work back up the list building in weight into the Deadlift. — Partner WOD (Time) For […]
Pure Conditioning – Fri, Nov 11
CrossFit Inventive – Pure Conditioning Warm-up 1:00 On each machine Calf 0:30 e/s 30 Calf Pumps Spiderman 0:30 e/s Twisted Cross 0:30 e/s —- 1:00 Plank Hold Rest 15s 1:00 Wall Squat Hold Rest 15s 45s Plank Hold Rest 15s 45s Wall Squat Hold Rest 15s 30s Plank Hold Rest 15s 30s Wall Squat Hold […]
CrossFit – Fri, Nov 11
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e/s Glute 1:00 e/s Lower Back/Hipflexor 0:30 e/s Samson + Tricep 0:30 e/s 3 Way Puppy Dog 0:30 each way — ACTIVATION 2 Laps Halo Crab Walks 20 Halo Glute Bridges 10 Halo Air Squats — Barbell 3 Snatch High Pulls 3 Power Snatch 5 Back Squats — […]
CrossFit – Thu, Nov 10
CrossFit Inventive – CrossFit Warm-up Foam Rolling 5:00 Minutes of your choice — Couch 1:00 e/s Glute 1:00 e/s Banded Upper —- ACTIVATION 20 Banded Pull aparts 10 Pass Throughs 10 HRPU’S 10 Scap Pulls 5 Kipping Swings Rings/Bars 10 Empty Barbell Bench Press —- Bench Press (4 x 12) Build up and complete 4 […]
Olympic Weightlifting – Wed, Nov 9
CrossFit Inventive – Olympic Weightlifting () Warm-up T-Spine On Roller 1:00 Puppy Dog On Roller 1:00 Lower Back/Hipflexor 0:30 e/s Squat Hold 1:00 — ACTIVATION PVC: Pass Throughs x 10 Pass Arounds x 10 OHS x 10 Drop Snatch x 10 4 Laps halo Crab Walks — Barbell 3 Hang Snatch High Pulls 3 Hang Power […]
CrossFit – Wed, Nov 9
CrossFit Inventive – CrossFit Warm-up – Couch 1:00 e/s – Frog 2:00 – Front Rack 0:30 – Twisted Cross 0:30 e/s – Wrist 0:30 – Calf 0:30 e/s – 30 Calf Pumps —– ACTIVATION 2 Laps Halo Crab Walk 15 Halo Glute Bridges 10 Halo Air Squats —- Barbell 5 Strict Press 5 Front Squats — […]
Pure Conditioning – Thu, Nov 10
CrossFit Inventive – Pure Conditioning Warm-up Couch 1:00 e/s Spiderman 0:30 e/s Calf 0:30 e/s 3 Way Puppy Dog Pose — ACTIVATION 10 Cal Machine 10 Alt Box Step-ups 10 Alt Box Step-ups — Metcon (Time) For Time: 50 Box Step-ups 50 Walking Lunges 50/45 Cal Ski Erg 40 Box Step-ups 40 Walking Lunges 40/35 […]