CrossFit – Fri, Mar 15
CrossFit Inventive – CrossFit Warm-up Prep: 1:00 Each Machine 10 Banded Pull-aparts 30s Plank Hold 10 Banded Pass throughs 30s Hollow Rock Hold 10 Banded Press 30s Superman Hold — Mobility Banded Upper 1:00 Squat Hold 30s Wrist — Barbell 10 Good Mornings 5 Hang Clean High Pulls 5 Hang Power Cleans — Hang Power […]
CrossFit – Thu, Mar 14
CrossFit Inventive – CrossFit Back Squat Chimera Cycle – Phase 2: Week 3/7 Back squat 1 x 4 @ 77.5% 1 x 4 @80% 1 x 3 @82.5% 1 x 2 @85% All percentages are based off your 1RM Record start and finish loads in your comment box. Record last 2 reps In the weight […]
CrossFit – Thu, Mar 14
CrossFit Inventive – CrossFit Warm-up 2:00 machine Couch 1:00 e.s Pigeon 30s e.s Puppy Dog Pose 30s L&R 30 Calf Pumps — Activation 5 Squat To Hamstring 20 Banded Pull-aparts 10 Scap Pulls 5 Kipping Swings 10 Alt Box Step-ups 5 Box jumps — Back Squat Chimera Cycle – Phase 2: Week 3/7 Back squat […]
Pure Conditioning – Thu, Mar 14
CrossFit Inventive – Pure Conditioning Warm-up 2:00 Bike Erg 10m Walking Lunges 10m Single Leg RDL Walks 30s Spiderman Lunge Hold e.s 20s Calf e.s 30 Calf Pumps — Metcon (AMRAP – Rounds and Reps) AMRAP 40: 40 Calorie Bike Erg 20 x 10m Shuttle Runs 10 Burpee To Target 2:00 Rest between sets. Score: […]
CrossFit – Thu, Mar 14
CrossFit Inventive – CrossFit Warm-up 2:00 machine Couch 1:00 e.s Pigeon 30s e.s Puppy Dog Pose 30s L&R 30 Calf Pumps — Activation 2 Rounds: 5 Squat To Hamstring 20 Banded Pull-aparts 10 Scap Pulls 5 Kipping Swings 10 Alt Box Step-ups 5 Box jumps — Back Squat Chimera Cycle – Phase 2: Week 3/7 […]
Olympic Weightlifting – Wed, Mar 13
CrossFit Inventive – Olympic Weightlifting Warm-up Prep: 1 x Carpark Run PVC: 10 Pass throughs 10 Pass arounds each way 10 OHS 10 Scorpions F/B 30s Lower Back/Hipflexor e.s 3 way Puppy Dog Pose 30s each Active Spidermans + 5 int/ext rotations e.s —— Barbell 10 Good Mornings 3 Snatch High Pulls 3 Muscle Snatches […]
Pure Conditioning – Tue, Mar 12
CrossFit Inventive – Pure Conditioning Warm-up 1:00 Ski 30s Plank Hold 45s Ski 30s Superman Hold 30s Ski 30s Static Squat hold + 10 Air Squats — Standing Quad 30s e.s Lat on Upright 30s e.s 30s Spiderman Lunge Hold 30s e.s — 1 Round 6 Wallball 6/4 Cal Ski 6 Abmat sit-up — Metcon […]
CrossFit – Tue, Mar 12
CrossFit Inventive – CrossFit Warm-up 100m Run 10 Leg Swings F/L 30 Calf Pumps 5 Inchworms 1 Push-up 30s Spiderman Lunge Hold e.s 30s Puppy Dog Pose L&R —- 10 Barbell Good Mornings 10 Scap Pulls 10 Barbell Deadlifts —– Deadlift Chimera Cycle – Phase 2: Week 3/7 [Deadlift in 15:00] 1×4 @77.5% 1×4 @ […]
CrossFit – Mon, Mar 11
CrossFit Inventive – CrossFit Warm-up 2 minute Machine of Choice (Easy pace) Straight into: 3 Sets, For Quality: 30s Front Front Rack Stretch 20s Wrist 20s Deep Squat Hold 7 Barbell Strict Presses @(20/15kg) 5 GHD Back Extensions — Push Press Set 1: 85% x 3, rest 90s, then 65% x 8 Rest 90s again. […]
Pure Conditioning – Mon, Mar 11
CrossFit Inventive – Pure Conditioning Warm-up 100m Run 300m Bike 10 Leg Swings F/L 30 Calf pumps 5 Squat To Hamstring 10 Alt Lunge mountain climbers 10 Single leg glute bridges e.s — Metcon (Distance) Aim to get each workload complete within each 5;00 block. Time cap yourself with a minute remaining each set if […]