CrossFit – Sat, Oct 1
CrossFit Inventive – CrossFit Warm-up P1: 1:00 Machine P2: 1:00 Plank Hold (Swap) – Spiderman 0:30 e/s – Glute 0:30 e/s – Twisted Cross 0:30 e/s – Lower Back/Hipflexor 0:30 e/s — ACTIVATION – In any order… 20 Banded Pull-aparts 10 Press e/s 5 Scap Pulls 3-5 Chin-ups/Ring Rows 10 Alt Slow Shoulder Taps 5 […]
CrossFit – Fri, Sep 30
CrossFit Inventive – CrossFit Warm-up – Banded Pec 1:00 e/s – Banded Lat 0:30 e/s – Banded Lower – Calf 0:30 – 30 Calf Pumps —- ACTIVATION 20 Banded Tricep Ext 5 Close Grip Push-ups 30s Skipping (Any) 30s L-Ring Hold —- Ring Dips (3 Sets 8-12 Unbroken Reps. ) 3 Sets 8-12 Unbroken Reps. […]
Pure Conditioning – Fri, Sep 30
CrossFit Inventive – Pure Conditioning Warm-up – 1:00 Row Mod pace (Keep an eye on how many Cals you achieve) – Lower Back/Hipflexor 0:30 – Spiderman 0:30 – Twisted Cross 0:30 — ACTIVATION 30 Banded Pull-aparts 30 Banded Glute Bridges 5 Inchworm 1 Push-up === Metcon (No Measure) EMOM 35: (6 Sets) Min 1:12/9 Cal Row […]
Pure Conditioning – Thu, Sep 29
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Minutes Machine – Couch 1:00 E/S – Glute 1:00 e/s – Lower Back 0:30 e/s – 3 Way Puppy Dog 0:30 e/s — ATIVATION 20 Halo Glut Bridges 20 Banded Good Mornings 10 Box step-ups 10 DB Hang Snatches — For Time: (AMRAP – Rounds and Reps) AMRAP […]
CrossFit – Thu, Sep 29
CrossFit Inventive – CrossFit Warm-up Foam Roll 5 Minutes — MOBILITY – Puppy Dog On Roller 1:00 – Twisted Cross 0:30 e/s – Spiderman 0:30 (5s Rotations) – Lower Back/Hipflexor 0:30 e/s — ACTIVATION 2 Rounds: 30s Plank Hold 5 Scap Pulls 5 Single Leg KB-RDL’s e/s — Strict Pull-ups (3 Sets 10-15 Reps) With […]
Olympic Weightlifting – Wed, Sep 28
CrossFit Inventive – Olympic Weightlifting Warm-up – T-Spine On Roller 1:00 – Glute 0:30 e/s – Frog 2:00 – Squat Hold 0:30 — ACTIVATION 2 Laps Halo Crab Walks 10 Halo Air Squats 20 Banded Pull-aparts 10 Pass Throughs 10 OHS — BARBELL: 3 Snatch High Pulls 3 Muscle Snatches 3 Power Snatch 3 OHS/Back […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility Calf 0:30 on upright 30 Calf Pumps Wrist 0:30 Spiderman 0:30 e/s —– 2 Laps Crab Walks 10m Walking Lunges 5 Push-ups (any) 10 Kipping Swings — Barbell: 4 Strict Press with 4s Iso Hold — Strict Press (10-12 Minutes) Keep tight throughout. No assistance through knees […]
Tuesday
CrossFit Inventive – CrossFit Warm-up – Couch 1:00 e/s – Banded Shoulders – Wrist 0:30 – Lower Back/Hipflexor 0:30 e/s – Glute 0:30 e/s — Barbell 10 Wrist Rotations 5 Deadlifts 3 Power Cleans 3 Push Jerks 3 Clean & Jerks — 3 Power Clean + 1 Jerk (In 12 Minutes) Build up & complete […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 20 Scorpions F/B Lower Back 0:30 e/s Puppy Dog 0:30 Calf 0:30 e/s 30 Calf Pumps — Movement Prep 30s Row 20 Double-unders/40 Singles 30s Ski 20m Farmers Carry Metcon (8 Rounds for reps) EMOM 40: Minutes 1-2: 400/300m Row + Double-unders Minutes 3-4 400/300m Ski + Max 10m […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 1:00 Bike 100m Run 10 Leg Swings F/L Standing Quad o:30 e/s Calf 0:30 e/s Spiderman 0:30 es/ 30 Calf Pumps — Metcon (Time) FOR TIME: 1,500/1,300m Bike 800m Run 1,000/800m Bike 500m Run 800/600m Bike 400m Run 500m Bike 200m Run 500m Bike 200m Run 800/600m Bike 400m […]