CrossFit – Tue, Nov 8
CrossFit Inventive – CrossFit Warm-up Banded Lower Twisted Cross 0:30 /s Rear Delt 0:30 e/s — ACTIVATION 20 Banded Good Mornings 20 Calf Pumps 20 Alt Plank Shoulder Taps — 10 Barbell Deadlifts — Build. — Deadlift (5 x 2) Build up & complete: 5 Sets 2 Reps @same weight. Aiming for 85-90% of 1RM. […]
Pure Conditioning – Tue, Nov 8
CrossFit Inventive – Pure Conditioning Warm-up 1:00 Machine 1 Carpark Run 1 lap Inchworm + 1 Push-up 1 lap Spiderman Lunge 20 Scorpions F/B 30s Lower back/Hipflexor e/s —- ACTIVATION 1:00 Plank Hold 20 Banded Pull-aparts 10 Banded Press e/s 20m Dual DB-Farmers Carries 5 Dual DB-Push Jerk — Metcon (Time) For Time: 2,000m Bike […]
CrossFit – Mon, Nov 7
CrossFit Inventive – CrossFit Warm-up Banded Upper Lower Back/Hipflexor 0:30 e/s Glute 0:30 e/s Spiderman 0:30 e/s Wrist 0:30 e/s 30 Calf Pumps —- ACTIVATION 30 Double-unders/50 singles 10 Scap Pulls 3 Strict Pull-ups — Barbell: 10 Wrist Rotations 3 Power Cleans 3 Push Jerks 1 Power Clean + 3 Push Jerks — 1 Power […]
Pure Conditioning – Mon, Nov 7
CrossFit Inventive – Pure Conditioning Warm-up 1:00 Machine Couch 1:00 e/s Lower Back/Hipflexor 0:30 e/s Twisted Cross 0:30 e/s Samson + Tricep 0:30 e/s —- MIDLINE Plank 0:30 Rest 15s Hollow Hold 0:30 Rest 15s Plank Shoulder Taps Rest 15s Superman Hold Rest 15s Side Plank 0:30 e/s Metcon (Time) 4 Rounds For Time: 1,000/800m […]
CrossFit – Sat, Nov 5
CrossFit Inventive – CrossFit () () Warm-up Double Carpark Run Spiderman 0:30 e/s Glute 0:30 e/s Twisted Cross 0:30 e/s Puppy Dog 0:30 Calf 0:30 e/s — ACTIVATION 1:00 Plank Hold 15s Rest 1:00 Hollow Rocks 15s Rest 1:00 Glute Bridge Hold 15s Rest — WARM-UP TO BOX STEP-UP WEIGHT. NO DUMBBELLS TO BE PUT […]
Pure Conditioning – Fri, Nov 4
CrossFit Inventive – Pure Conditioning Warm-up 30s Ski/Machine 20 Scorpions F/B Lower Back/Hipflexor 0:30 e/s 30s Ski/Machine Twisted Cross 0/30 e/s Puppy Dog 0:30 30s Ski/Machine —- Warm-up to Movements Metcon (3 Rounds for reps) AMRAP 7: x 3 (27 minutes) 7 Dual KB-Russian Swings 7 Calorie Ski Erg 7 Dual KB-Push Press 7 Calorie […]
CrossFit – Fri, Nov 4
CrossFit Inventive – CrossFit Warm-up Banded Upper Banded Lower Wrist Backwards/Forwards —- ACTIVATION 100m Run 30s Hanging Knee Raise Hold 10 HRPU’s 1 Wall Walk — 10 BARBELL DEADLIFTS — Deadlift (4×3) Build up & complete 4 sets 3 reps. Aim is around 80% of 1RM today. (T&G Reps) Rest as needed between working sets. Metcon […]
CrossFit – Thu, Nov 3
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e/s Glute 1:00 e/s Spiderman 0:30 e/s Ankle Mobility 0:30 e/s Front Rack 0:30 Wrist 0:30 —- ACTIVATION 2 Laps Halo Crab Walks 10 Squats with Halo Band 20 Halo Glute Bridges — BARBELL 5 Front Squats 3 HSC 3 Squats Cleans 3 Thrusters 3 OHS/FS — Back […]
Pure Conditioning – Thu, Nov 3
CrossFit Inventive – Pure Conditioning View Public Whiteboard () Warm-up Foam Roll 5 Minutes Puppy Dog On Roller 1:00 Twisted Cross 0:30 e/s Banded Lower —- ACTIVATION 1:00 Bike 20 Banded Good Mornings 3 Slow Inchworms with 3 Push-ups on each 10 Alt DB Hang Snatches — Warm-up to Devils Press weight Metcon (Time) For Time: […]
Olympic Weightlifting – Wed, Nov 2
CrossFit Inventive – Olympic Weightlifting Warm-up Couch 1:00 e/s Banded Ankle Mobility 45s e/s Squat Hold 1:00 Front Rack 0:30 Puppy Dog 0:30 Lower back/Hipflexor 0:30 e/s Wrist 0:30 — ACTIVATION 4 Laps Halo Crab Walks 4 Laps e/s Bottoms up KB Carry e/s — Barbell 10 Wrist Rotations 10 Good Mornings 5 Front Squats 3 […]