Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up (No Measure) 2:00 Machine 0:30 Lower Back 0:30 Glute 0:30 Puppy Dog 0:30 Calf 30 Calf Pumps —— 2 Rounds: 20 Banded Pull-aparts 20 Sec Active Hang 10 Single KB-Deadlifts —— Metcon (Time) 5 Rounds For Time [35 Minute Cap]: 40/30 Calorie Row 10 Burpee Pull-ups 20 Double Kettlebell […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting WARM-UP Couch 1:00 e/s Frog 2:00 Lower Back/Hip Flexor 0:30 e/s Twisted Cross 0:30 e/s Table Top 0:30 — ACTIVATION 4 Laps Crab Walks 10 PVC Pass + Throughs + 10 Pass Arounds 10 OHS —- BARBELL 5 Back Squats 3 Snatch High Pulls 5 Power Snatch —- SESSION OVERVIEW […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Couch 1:00 e/s Frog 2:00 Front Rack 0:30 Twisted Cross 0:30 e/s Wrist 0:30 —— ACTIVATION 20 HALO GLUTE BRIDGES BARBELL : 10 WRIST ROTATIONS 5 BACK SQUATS 5 POWER CLEANS —- Back Squat (“Test” ) In 15 Minutes Build To Heavy Single. -If you don’t want to test. Complete […]
CrossFit – Tue, Aug 16
CrossFit Inventive – CrossFit WARM-UP (No Measure) FOAM ROLL TARGET: ITB’S LATS — MOBILITY Banded Shoulder — Glute 0:30 Spiderman 0:30 e/s Wrist 0:30 F/B — ACTIVATION 20 Banded Pull-aparts 30 Calf Pumps 10 Scap Pulls 30 Sec HS-Hold Handstand Walk (“Test” Minutes 0:00-10:00 90m Handstand Walk (Cap 10:00) – Record Time or Distance made […]
Pure Conditioning – Tue, Aug 16
CrossFit Inventive – Pure Conditioning WARM-UP (No Measure) 2:00 Machine Couch 1:00 e/s Glute 0:30 e/s Puppy Dog 0:30 Lower Back/Hipflexor 0:30 e/s —– ACTIVATION 3 Laying To Standing Rope Climbs 10 Russian KBS 6 Alt DB HS 10 Alt Box Step-ups —- Metcon (AMRAP – Rounds and Reps) AMARP 30: 50/40 Cal Bike Erg 50 […]
Pure Conditioning – Mon, Aug 15
CrossFit Inventive – Pure Conditioning WARM-UP (No Measure) 2:00 Row Twisted Cross 0:30 e/s Puppy Dog Pose 0:30 Spiderman 0:30 e/s Glute 0:30 — ACTIVATION 20 Banded Pull-aparts 10 Banded Pass Throughs 10 Ring Scap Pulls 5 Ring Kipping Knee Raises — Tabata 20/10 x 8: Plank Hold Superman Hold Metcon (Time) 8 Sets: 15/12 […]
Monday
CrossFit Inventive – CrossFit Warm-up MOBILITY BANDED UPPER AND LOWER BODY — 20 BANDED PULL-APARTS 30 SEC HS-HOLD/WALLWALK HOLD 10 AIR SQUATS 20 BANDED GOOD MORNINGS — Handstand Push-ups (5 Minutes:) Build to Max 3 Rep Deficit Handstand Push ups RX+= Strict Deficit RX= Kipping use raises Build to a heavy 3 x Seated Dumbbell […]
CrossFit – Sat, Aug 13
CrossFit Inventive – CrossFit WARM-UP (No Measure) P1 Row P2 Carpark Run (Swap) Spiderman 0:30 e/s Glute 0:30 e/s Front Rack 0:30 Twisted Cross 0:30 e/s Wrist 0:30 —— P1: 10 Barbell Good Mornings 10 Wrist Rotations 5 Power Cleans P2: 3 Rounds: 4 Push-ups 8 Air Squats (Swap) —- Metcon (AMRAP – Rounds and Reps) […]
CrossFit – Fri, Aug 12
CrossFit Inventive – CrossFit WARM-UP (No Measure) 2:00 Machine 1 Lap Inchworm 1 Push-up 1 Lap Spiderman Lunge Calf On Upright 0:30 e/s 30 Calf Pumps —– ACTIVATION TABATA 20/10 X 8 ROUNDS: – Skipping of your choice – Light Dual DB/KB-Push Press Push Press (5 Sets 2 Reps Build up & complete 5 sets 2 […]
Pure Conditioning – Fri, Aug 12
CrossFit Inventive – Pure Conditioning WARM-UP (No Measure) 1:00 Machine 1:00 min Plank Hold 45 Sec Machine 1:00 min Wall Squat Hold 30 Sec Machine 1:00 min Superman Hold 15 Sec machine —— 3 ROUNDS: 20 Halo Glute Bridges 10 Alt Shoulder Taps 5 Single Leg Dumbbell RDL’s e/s 33:00 Minutes (Calories) Machine Conditioning 3 Sets […]