CrossFit – Wed, Nov 2
CrossFit Inventive – CrossFit Warm-up Foam Roll Lats 1:00 e/s Puppy Dog On Roller 1:00 Spiderman 1:00 e/s Calf 0:30 e/s 30 calf Pumps —- ACTIVATION 200/150m Row/Sub Machine 30 Double-unders/60 ingles 20 Alt Shoulder Taps 10 Scap Pulls — Strict Pull-ups (6 x Max) Complete 6 Sets of Max reps. Sub by using band/bands […]
Pure Conditioning – Tue, Nov 1
CrossFit Inventive – Pure Conditioning Warm-up Banded Shoulders Banded Lower Calf 0:30 e/s 30 Calf Pumps — 1:00 Machine 10 Box Step-ups 6 Alt Lunges 30 Double-unders/60 Singles — Warm-up to DB Movements Metcon (AMRAP – Reps) Part A. 0:00-2:00 2 Rounds: 5 Box Jump Overs 24/20 12 Alt Lunges – 2:00-4:00 2 Rounds: 5 Burpee […]
CrossFit – Tue, Nov 1
CrossFit Inventive – CrossFit Warm-up 1 Carpark Run Banded Lower Calf 0:30 e/s 30 Calf Pumps 30s Squat Hold + 10 Air Squats — Metcon (Time) 5 Rounds For Time: 1,000/800m Run 30 Wallball @9/6kg (cap 45:00)SUBS 1,000m Run – 800m Run – 1200/1000m Row – 2500/2200m Bike – 1,000/800m Ski
Personal Training – Mon, Oct 31
CrossFit Inventive – Personal Training
Pure Conditioning – Mon, Oct 31
CrossFit Inventive – Pure Conditioning Warm-up 100m Run 10 Leg Swings F/L Calf 0:30 e/s 30 Calf Pumps Spiderman 0:30 e/s Lower Back/Hipflexor 0:30 e/s Twisted Cross 0:30 e/s — ACTIVATION 2 Rounds: 10 Single Leg RDL’s e/s 10 Single Leg Glute Bridges e/s 5 Tempo HRPU’s (3s Eccentric/X up) — Metcon (Calories) EMOM 30: […]
CrossFit – Mon, Oct 31
CrossFit Inventive – CrossFit () Warm-up Banded Upper Spiderman 0:30 e/s Glute 0:30 e/s Wrist 0:30 —- ACTIVATION 20 Banded Pull-aparts 10 Banded Pass Throughs 10 Banded Press e/s 10 Scap Pulls 5 Kipping Swings — 5 Barbell Strict Press — Strict Press (5 x 2) Keep tight throughout. No assistance through knees or hips. […]
Pure Conditioning – Fri, Oct 28
CrossFit Inventive – Pure Conditioning Warm-up 5:00 Mins Machine (steady pace) Glute 0:30 e/s Lower Back/Hipflexor 0:30 e/s Front Rack 0:30 Puppy Dog 0:30 Twisted Cross 0:30 e/s —– 2 Rounds: 10 Abmat Sit-ups 10 Plate Twistes 5 Single DB Push Press e/s (mod weight) Metcon (Time) For Time: 1-2-3-4-5-6-7-8-9-10 Burpees Abmat Sit-ups DB Push Press […]
CrossFit – Fri, Oct 28
CrossFit Inventive – CrossFit Warm-up Banded Shoulders Couch 1:00 e/s Gute 1:00 e/s Lower Back/Hipflexor 0:30 e/s Banded Ankle Mobility Wrist 0:30 — ACTIVATION 4 laps Halo Crab Walks 5 x 10m Shuttle Runs 10 Alt Ring Pistol Squats 2 Wall Walks 5 Scap Pulls 5 Kipping Knee Raises — Back Squat (4 x 3) Build […]
CrossFit – Sat, Oct 29
CrossFit Inventive – CrossFit Warm-up Banded Upper Banded Lower Glute 0:30 e/s Wrist 0:30 —- ACTIVATION P1) Barbell: 10 wrist rotation 10 good mornings 5 Deadlifts 5 HPC 3 Push Jerks P2) 10 Scap Pulls 20 Banded Pull-aparts 10 Banded Press e/s 30 Calf Pumps 30 Double-unders/60 Singles (Swap) — Warm-up To Rope Climb — Partner […]
CrossFit – Thu, Oct 27
CrossFit Inventive – CrossFit () () Warm-up 2:00 Machine Banded Lower Body Twisted Cross 0:30 e/s Rear Delt 0:30 e/s Wrist 0:30 — ACTIVATION 20 Banded Good Mornings 10 Banded Press e/s 10 Temp HRPU 3s Down/Up Fast — 45 minute running clock today. Once you have completed one movement you may move to the […]
