CrossFit – Fri, Oct 14
CrossFit Inventive – CrossFit Warm-up – Box Hamstring 1:00 – Glute 0:30 e/s – Front Rack 0:30 – 3 Way Puppy Dog Pose 0:30 each – Wist 0:30 — MOVEMENT PREP – 10 Barbell Good Mornings – 10 Wrist Rotations – 5 Deadlifts – 5 Hang Power Cleans – 5 Push Jerks – 5 Scap […]
Pure Conditioning – Fri, Oct 14
CrossFit Inventive – Pure Conditioning Warm-up 1:00 each machine Standing Quad 0:30 e/s Pec on Upright 0:30 e/s Samson + Tricep 0:30 e/s — 20 Banded Pull-aparts 10 Banded Press 10 Banded OHS — Warm-up to Dumbbell Movements — 3-2-1 Go! () () Metcon (Time) Go Every 10 Minutes x 4 Sets: (40 minutes) 15 Dual […]
Pure Conditioning – Thu, Oct 13
CrossFit Inventive – Pure Conditioning Warm-up 2:00 machine Banded Lower Body 0:30 each 3 Way Puppy Dog 0:30 each Twisted Cross 0:30 e/s — ACTIVATION 2 Rounds: 10 Single DB RDL’s e/s 10 Single DB Strict Press e/s — Warm-up To Movements with Workout Weight —- 3 Rounds For Time: 800m Row 50 Single Dumbbell […]
CrossFit – Thu, Oct 13
CrossFit Inventive – CrossFit Warm-up 40 Minute Running Clock. Aim to get all components done under the 40 minutes. Make sure the bench and weighted pull-ups are done fore quality!. As soon as you have completed one section, move onto the next. Make sure to record your scores for all three sections. 6 Minutes of […]
Olympic Weightlifting – Wed, Oct 12
CrossFit Inventive – Olympic Weightlifting Warm-up – Banded Snatch Position 0:30 e/s (Externally Rotating) – Banded Lat 0:30 e/s – Glute 0:30 e/s – Frog 2:00 – Ankle Mobility (Ball of Foot on Abmat) 0:30 e/s —- ACTIVATION – 10 PVC Pass Throughs – 10 PVC Pass Arounds – 10 PVC OHS – 5 PVC Snatch […]
CrossFit – Wed, Oct 12
CrossFit Inventive – CrossFit Warm-up – Banded Shoulders – Banded Lower Body — ACTIVATION – 20 Banded Pull-aparts – 10 Banded Pass Throughs e/s – 10 Banded Press e/s — Warm up set: 3 Barbell Strict Press with 4s Iso Hold. — Strict Press (In 10 Minutes:) Keep tight throughout. No assistance through knees or […]
CrossFit – Tue, Oct 11
CrossFit Inventive – CrossFit Warm-up – 2:00 Machine – Couch 1:00 e/s – Frog 2:00 – Lower Back/Hipflexor 0:30 – Glute 0:30 e/s – Banded Ankle 0:45 e/s — ACTIVATION 4 Laps Halo Crab Walks 20 Halo Glute Bridges 5 Inchworm 1 Push-ups — 5 Reps Empty Barbell Back Squat With 3s Iso Hold On […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up – 1 Carpark Run – 10 Leg Swings F/L – Standing Quad 0:30 e/s – Calf 0:30 e/s – 20 Scorpions F/B – Lower Back 0:30 e/s —- ACTIVATION 30s Superman Hold 8 KB-Deadlifts 8 KBS 30s Plank Hold 8 Alt Lunges 8 Hand Release Push-ups —- Metcon (Time) […]
CrossFit – Mon, Oct 10
CrossFit Inventive – CrossFit Warm-up Banded Tricep 0:30 e/s Banded Tricep 0:30 e/s Banded Pec 0:30 e/s Banded Rear Delt 0:30 e/s Banded Lat 0:30 e/s — Spiderman 0:30 e/s Glute 0:30 e/s Wrist 0:30 — ACTIVATION 20 Banded Pull-aparts 10 Banded Press e/s 5 Strict Push-ups 10 Scap Pulls (Ring/Bar) 5 Kipping Swings (Rings/Bars) — […]
Monday
CrossFit Inventive – Pure Conditioning Warm-up 2 minutes machine 20 Scorions F/B Lower Back/Hipflexor 0:30 e/s Puppy Dog 0:30 Rear Delt Reach Through 0:30 e/s Twisted Cross 0:30 e/s —- 20 Banded Good Mornings 10 Alt Box Step-ups (height of your choice) 20s Deadball Hold @stomach — Metcon (No Measure) EMOM 40: (8 Sets) MINS […]