CrossFit – Fri, Oct 21
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility Banded Lower Mobility Wrist 0:30 F/B —- ACTIVATION 20 Banded Pull-aparts 10 Banded Press e/s 20 Halo Glute Bridges 10 Halo Air Squats — BARBELL 3 Strict Press 3 Power Cleans 3 Front Squats 3 Push Jerks — Strict Press ( ) Keep tight throughout. No assistance […]
Pure Conditioning – Thu, Oct 20
CrossFit Inventive – Pure Conditioning Warm-up 1:00 On Each Machine (Row/Ski/Bike) 20 Scorpions F/B Lower Back/Hipflexor 0:30 e/s Twisted Cross 0:30 e/s Glute 0:30 e/s — MIDLINE 3 Rounds Continuous: 20s Hollow Hold 20s Superman Hold 20s Plank Hold 20s Rest — Metcon (No Measure) Every 3 Minutes x 10 Sets: 15/12 Cal Row 12/9 […]
CrossFit – Thu, Oct 20
CrossFit Inventive – CrossFit Warm-up Banded Pec 1:00 e/s Banded Lat 1:00 e/s Couch 1:00 e/s — 20 Banded Pull-aparts 10 Tempo Push ups 3s down/up fast 10 Scap Pulls 3 Strict Pull-ups/5 Ring Rows — Bench Press (4 x 6) Build up & complete 4 sets 6 reps @same weight. Rest as need between working […]
CrossFit – Wed, Oct 19
CrossFit Inventive – CrossFit () Warm-up – Foam Roller 5 Mins – Couch 1:00 e/s – Glute 1:00 e/s – Lower Back/Hipflexor 0:30 e/s – Elevated Twisted Cross 0:30 e/s – Puppy Dog 0:30 – Calf 0:30 e/s – 30 Calf Pumps —- ACTIVATION – 10 Banded pass Throughs – 10 Banded OHS – 30 […]
Olympic Weightlifting – Wed, Oct 19
CrossFit Inventive – Olympic Weightlifting () () Warm-up – Couch 1:00 e/s – Squat Hold 1:00 – Spiderman 0:30 e/s – Elevated Front Rack 1:00 – Wrist 0:30 — ACTIVATION 4 Laps Halo Crab Walks 20 Banded Press 10 e/s —- BARBELL: 10 Barbell Good Mornings 10 Wrist Rotations 5 Front Squats 3 Push Jerks […]
Pure Conditioning – Tue, Oct 18
CrossFit Inventive – Pure Conditioning () Warm-up 1:00 On Each Machine – Spiderman 0:30 e/s – Glute 0:30 e/s – Twisted Cross 0:30 e/s – Rear Delt 0:30 e/s —- ACTIVATION 10 Single Leg RDLS each side 10 Goblet Squats 20 Alt Shoulder Taps 8 Alt Box Step-ups 1:00 Plank Hold —- (40 Minutes/8 Sets […]
CrossFit – Tue, Oct 18
CrossFit Inventive – CrossFit Warm-up – Box Hammy Stretch 1:00 – Glute 0:30 e/s – Spiderman 0:30 e/s – 3 Way Puppy Dog Pose 0/30 e/s — ACTIVATION 1 Carpark Run 30 Calf Pumps 30s Hanging Knee Raise 5 Inchworm 1 Push-ups — Deadlift (4 x 3) Build up & complete 4 sets 3 reps […]
CrossFit – Mon, Oct 17
CrossFit Inventive – CrossFit () () Warm-up Banded Shoulder Mobility Wrist 0:30 Spiderman 0:30 e/s Lower Back/Hipflexor 0:30 e/s —– ACTIVATION 20 Banded Pull-aparts 10 Banded Pass Throughs 10 Banded Press e/s 5 Air Squats 2s Pause In Bottom. —- BARBELL 10 Wrist Rotations 3 Strict Press 3 Push Press 3 Power Snatches — Power […]
Pure Conditioning – Mon, Oct 17
CrossFit Inventive – Pure Conditioning () () Warm-up – 1:00 Each Machine – Puppy Dog Elevated On Foam Roller 1:00 – Twisted Cross 0:30 e/s —- Activation – Hanging Knee Raise Underhand Grip 20s – 5 Strict Push-ups – 5 Ring Rows – 3 Chin-ups – 4 Dumbell Plank Rows @workout weight — Warm-up EMOM […]
CrossFit – Sat, Oct 15
CrossFit Inventive – CrossFit () Warm-up Double Carpark Run Calf On Upright 0:30 e/s 30 Calf Pumps Spiderman 0:30 e/s Twisted Cross 0:30 e/s Puppy Dog 0:30 —— In any order with partner: 1:00 Plank Hold 30 Double-unders/60 Singles 5 Inchworm 1 Push-up 1 Rope Climb/Any Sub —– Metcon (Time) For Time (40 Minute Cap): […]