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Todays Workout

Saturday

CrossFit Inventive – CrossFitWarm-upGlute Stretch 1 minute each side Twisted Cross 30 sec each side Spiderman Lunge Hold 30 sec each side Calf Stretch 30 sec each side 30 Calf Pumps ——- Partner warm-up 200m Run (together) P1. 30 Banded Glute Bridges P1. Machine until P1 completes Glute Bridges Swap P1. 5 Inchworm 1 push-up […]

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Friday

CrossFit Inventive – CrossFitWarm-up2 minutes on Machine Into: 1 minute puppy dog pose 1 minute each side Spiderman Lunge Reach out 30 second Calf stretch each side — Activation 2 Sets: 15 Banded Good Mornings 30 Second Front Plank — 2 Sets 1 Machine ( higher intensity) 60 Single Skips 1 Minute Machine ( higher […]

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Thursday

CrossFit Inventive – CrossFitWarm-up1 minute Hamstring stretch on Upright E/S 1 minute Glute Stretch E/S 1 minute Lower Back/Hipflexor 1 mInute Puppy Dog Pose —— Activation: 30 Banded Glute Bridges 30 Banded SLDL 20/13 Cal Machine 10 Air squats 5 Inchworm 1 Push-up —- Barbell: 5 Deadlifts 10 Wrist rotations 5 Front squats 3 Squat […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-upGlute Stretch 60 e/s Spiderman lunge 60 e/s Calf Stretch 30 e/s 40 Calf Pumps —— 2 Rounds Carpark Run 5 Frog Hops 5 HRPU 10 Hollow Rocks 10/8 Cal MachineMetcon (Time)For time: 100 Abmat Sit-ups 500m Run 80/65 Cal Machine 500m Run 60 HRPU 400m Run 40 Burpee 400m Run […]

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Olympic Lifting

CrossFit Inventive – Olympic WeightliftingWarm-upGreen banded Mobility Frog stretch 60 sec Couch stretch 60 sec e/s Wrist/forearm 30 sec F/B ————- Barbell: 10 Good mornings 10 wrist rotations 5 Front squats 5 Power Clean 5 Squat Cleans – 3 Push jerk 3 Split Jerk – 1 Power clean & Jerk 1 Squat Clean & Split […]

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Wednesday

CrossFit Inventive – CrossFitWarm-upGreen banded Shoulder Mobility 30 sec Spiderman Lunge Hold each side 30 Sec Glute stretch each side 20 sec Calf stretch each side 30 calf pumps ————— 3 rounds 8 push ups 8 Air squats 8 Frog HopsFloor Press (3 Sets 15 Reps)Build up and complete 3 sets of 15 reps at […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-upGlute Stretch 1 minute each side Spiderman Lunge Hold 30 sec each side Twisted Cross 30 sec each side Puppy Dog Pose 30 sec —————– Activation 2 Rounds: 10/7 Cal Machine 15 Halo Glut Bridges 5 SA/DB Thrusters each side (light) 30 Sec Plank HoldMetcon (Time)5 Rounds For Time: 30/22 Cal […]

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Tuesday

CrossFit Inventive – CrossFitWarm-upCouch stretch 1 min each side Lower back/hipflexor 30 each side Spiderman Lunge Hold 30 each side Puppy Dog Pose 1 minute Table top stretch 30 seconds ——————– Activation 20 red banded pull aparts 10 Pass through 10 Press each side —- 10 Scap Pulls 10 Kipping swings 5 Kipping Knee Raises […]

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Monday

CrossFit Inventive – CrossFitWarm-upFrog Stretch 2 mins Couch Stretch 1 min each side Lower Back/Hipflexor 30 sec each side Twisted Cross 30 Sec each side —————— Activation Halo Bands: 4 laps Crab Walks 2 laps Monster walks 20 Glute Bridges — 3 Rounds: 5 Strict Push-ups 5 Barbell Single Leg SLDL each side 5 Barbell […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-upCouch Stretch 60 sec e/s Lower Back Hip Flexor 30 sec e/s Forward Fold 60 sec 40 Calf Pumps —— 2 Rounds 1:00 Machine 6 Frog Hops 1:00 Machine 20 Alt Shoulder TapsMetcon (Distance)30:00 Max Distance Machine. E5MOM – Including 0: complete 200M Run & 8 Burpee’s. If you are unable […]

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PARTNER WOD

CrossFit Inventive – CrossFitWarm-upGlute stretch 1 minute each side Twisted Cross 30 seconds each side Puppy Dog Pose 30 seconds Calf Stretch 30 seconds each side ——————- Activation P1: 30 Banded Glute Bridges P2: 40 Red banded Pull-aparts Swap P1: 1 minute machine P2: 2 minute plank Swap P1: 5 inchworm 1 push-up P2: 10 […]

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Friday

CrossFit Inventive – CrossFitWarm-upGlute stretch 1 min Each side Spiderman lunge hold 30 sec Each side Puppy Dog Pose 30 Seconds Calf stretch 30 sec each side 30 Calf pumps ————— Activation 2 Rounds: 10 Single Leg DB SLDL (E/S) 10 Single DB Front Rack squats (5 E/S) 3 Burpee Box Jumps at 20 inch […]

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Thursday

CrossFit Inventive – CrossFitWarm-upGreen Banded Shoulder Mobility Lower Back/Hipflexor 30 E/S Couch Stretch 60 sec E/S Spiderman Lunge Hold/Rotation 30 E/S 30 Sec wrist stretch front/back ————— Activation 4 Laps Crab Walks 30 Halo Glut Bridges 15 Halo Air Squats 30 Sec Plank Hold 30 Sec Superman Hold 20 sec Plank Hold 20 Sec Superman […]

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Pure Conditionning

CrossFit Inventive – Pure ConditioningWarm-upGlute stretch 30 sec Spiderman lunge hold 30 sec Puppy dig pose 30 sec Twisted crosss 30 sec calf stretch 30 sec 30 calf pumps ————- 5 mins on rope climb tech then 2 rounds 200m run 10 Alt reverse lunges 20 sec Plank hold 1 rope climb or 3’luyimg to […]

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Wednesday

CrossFit Inventive – CrossFitWarm-upGreen Banded Shoulder Mobility Glute Stretch 1 minute E/S Forward Fold 1 minute Calf Stretch 30 sec E/S 40 Calf Pumps —————– Activation 6 Single Arm KB Push Press E/S 8 Alt Box Step ups 10 Cal Machine 10 Scap Pulls 10 Kipping swings 5 Single Arm KB Push Press E/S 10 […]

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Olympic Lifting

CrossFit Inventive – Olympic WeightliftingWarm-upPuppy Dog Pose 30 sec Twisted Cross 30 sec Table Top 30 sec Frog 60 sec Static Squat Hold 60 sec ————- PVC 10 Pass throughs 10 Pass arounds 10 OHS 10 Snatch Balance 10 OH Reverse Lunge Steps ———– Barbell: 3 Snatch High Pulls 3 Power Snatch 3 OHS 3 […]

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Tuesday

CrossFit Inventive – CrossFitWarm-upCouch Stretch 60 sec Lower back/Hip flexor 30 sec Each side Spiderman Lunge Hold 30 sec Each side Puppy Dog Pose 30 sec Calf Stretch 30 sec each side 40 Calf pumps —————- 30 Red Banded Pull aparts 10 Pass throughs 10 Scap Pulls 10 Kipping Knee raise 30 sec Hollow Rock […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up30 Sec Couch Stretch e/s 30 Sec Lower Back HipFlexor e/s 60 Sec Forward Fold 30 Sec Calf Stretch e/s —— Activation (2 Rounds) 200M Run 20 Calf Pumps 10 Step Back Lunges 10 Air SquatsMetcon (Time)For Time (35:00 Cap) 1000M Run 30 Russian KB Swings @24/16 30 Burpee’s 30 KB […]

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Monday

CrossFit Inventive – CrossFitWarm-upFrog Stretch 2 mins Couch Stretch 60 seconds Front Rack Stertch 30 Sec Wrist stretch 30 sec Front/Back 30 Calf pumps ————– Activation Halo Band: 2 Laps Crab Walks 2 Laps Monsters Walks 20 Glute Bridges 10 Air SquatsMetcon (Weight)On Every 90 Seconds x 7 Sets: 2 Front Squats + 4 Back […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up3 Rounds (Steady Pace) 60 Sec Machine 3 Inchworms 1 Push Up 20 Alternating Shoulder Taps 5 Frog Hops 10 Hollow RocksMetconOn Every 4 Minutes X 4 30/22 Cal Machine 16 Alt DB Hang Cleans @22.5/15 INTO On Every 4 Minutes X 4 10 S/A Devils Press @22.5/15 30/22 Cal Machine […]

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Partner WOD

CrossFit Inventive – CrossFitWarm-up20 Scorpions F/B 30 Sec Lower/Back Hipflexor E/.S 30 Sec Glute E/S 30 Sec Calf E/S 40 Calf Pumps —————— Activation 20 Banded SLDL 20 Halo Glute bridges 5 Inchworm 1 Push-up 10 Alternating Plyo spiderman lunges 200m Run 10 Box JumpsMetcon (Time)For Time: 1600m Run, 50 Box Jumps, 50 Deadlifts 800m […]

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Friday

CrossFit Inventive – CrossFitWarm-up (No Measure)Couch Stretch 60 sec each side Glute Stretch 60 sec each side Forward Fold 60 sec Twisted Cross 30 sec each side Puppy Dog Pose 30 sec each side Wrist stretch F/B ———— Activation 20 Red banded pull-aparts 10 pass throughs 10 OHS 10 press 20 Halo Glute bridges 2 […]

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Thursday

CrossFit Inventive – CrossFitWarm-upCouch Stretch 60 sec E/S Glute Stretch 30 sec E/S Spiderman Lunge Hold into Kneeling Hamstring 30 sec E/S Front Rack 30 sec Puppy Dog Pose 30 sec Wrist Forearm 30 sec E/S —————— Activation Upper Body: 50 Red Banded Pull-aparts 10 Pass Throughs 10 Press 30 E/S Lower Body: 50 Halo […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up (No Measure)60 Sec Machine Rest 15 60 Sec Plank Hold Rest 15 60 Sec Inchworm 1 push-up Rest 15 60 Sec Static Squat Hold Rest 15 60 Sec Ankle Taps Rest 15 60 Sec Machine Rest 15 60 Sec Scap Push-upsMetcon (Time)For Time: 4,000m Row On every 2:30 complete: 3 […]

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Wednesday

CrossFit Inventive – CrossFitWarm-upGreen Banded Shoulder Mobility 60 sec Lower back/hipflexor 30 sec Forward Fold 30 sec Glute stretch 30 sec wrist stretch 30 sec Calf stretch 30 Calf Pumps ——————- Activation 2 rounds through: 20 Sec Alternating Shoulder taps 20 rest 20 Sec Double unders (practice) 20 rest 20 Sec Handstand Hold 20 rest […]

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Olympic Lifting

CrossFit Inventive – Olympic WeightliftingWarm-up60 sec Hamstring Stretch on Upright 30 Sec Lower back/hipflexor 30 Sec Spiderman Lunge hold 30 Sec wrist Front & Back 30 Sec Front Rack 30 Sec Table top ———————- Barbell: 10 Wrist roations 10 Good morning 5 Front Squats ——– 3 Hang Power Cleans 3 Hang Power cleans from below […]

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Tuesday

CrossFit Inventive – CrossFitWarm-upGluter stretch 60 sec each side Spiderman Lunge Hold 30 sec each side Lower back/hipflexor 30 sec each side Twisted Cross 30 sec each side Puppy dog pose 30 seconds ——————– Activation: Single Dumbbell: 2 Sets: 5 Goblet squats 5 Single leg SLDL each side 5 Push Press each side 5 Scap […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up20 Scorpions Front/Back Twisted Cross 30 sec each side Puppy dog pose 30 sec Spiderman lunge hold 30 sec each side 30 Calf pumps Then 2 rounds: 200m run 10 Alternating Plank to Push-up 5 Strict Knee raises 5 Burpee to target 5 Kipping Swings ———- Midline Tabata 20/10 Hollow Rock […]

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Monday

CrossFit Inventive – CrossFitWarm-upFrog Stretch 2 mins Couch Stretch 60 seconds each side Table Top Stretch 30 seconds 30 Second wrist forearm F/B Puppy dog pose 30 sec Twisted cross 30 E/S —————– Activation 4 Laps banded Crab Walks 20 Halo Glute Bridges 10 Good Mornings 10 Wrist rotations 5 Front Squats 3 Power Cleans […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up200m run 1 lap inchworm 1 push-up 1 lap spiderman lunge 1 lap walking lunge 30 Calf pumps 10 Air Squats —————– Activation/Midline: 3 Rounds: Plank Hold 30 sec Rest 30 sec Alternating Shoulder Taps 30 sec Rest 30 sec Hollow Rock Hold 30 sec Rest 30 secMetcon (No Measure)On every […]

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Saturday

CrossFit Inventive – CrossFitWarm-upEach Leg: Glute stretch 30 sec Spiderman lunge hold 30 sec calf stretch 30 sec Upper Body: Puppy Dog pose 30 sec Twisted Cross 30 sec ————— Activation 30 calf pumps 200m Run 5 Scap Pulls 5 Kipping swings 5 HRPU 10 Frog hopsMetcon (Time)Buy In: 20 Bar/Ring Muscle-up Into: 14 Rounds […]

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Friday

CrossFit Inventive – CrossFitWarm-upFrog Stretch 2 mins Couch stretch 60 sec each side Lower Back/Hipflexor 30 sec Spiderman Lunge Hold 30 sec Front Rack Stretch 30 sec Wrist forearm Front/back 20 sec of each ——————- Activation: 4 laps banded Crab Walks 1 Lap Forward Monster walks 1 Lap Reverse Monster walks 20 Halo Single Leg […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-upLower Back/Hipflexor x 30 sec E/S Glute stretch 30 sec E/S Spiderman Lunge Hold 30 sec E/S Calf stretch 30 sec E/S 30 Sec Static Squat Hold ——————– ACTIVATION 30 Calf pumps 200m Run 10 Leg Swings Forward/lateral 3 inchworm 1 Push-up 5 Air squats 10 Frog HopsMetcon (Time)2 Rounds For […]

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Thursday

CrossFit Inventive – CrossFitWarm-up20 scorpions front/back 30 sec Lower back/Hipflexor 30 sec Glute 30 sec Twisterd Cross 30 sec Puppy dog Pose ————– Avtivation 4 laps banded crab walks 4 laps Monster wakls 20 Glute bridges 30 banded SLDL 50 Red Banded Pull-apartsDeadlift (5 x 5 Tempo Deadlift @3130)15 mins to complete this section. Choose […]

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Wednesday

CrossFit Inventive – CrossFitWarm-upGreen Banded Shoulder Mobility Lower back/Hipflexor 30 seconds each side Spiderman Lunge Hold 30 seconds each side Calf Stretch 30 seconds each side 30 Calf Pumps —————– Activation 2 Rounds for Quality 20 Second Handstand Hold 20 Sec Rest 20 Second Front Plank 20 Sec Rest —————-Metcon (No Measure)Skills/Midline 12 Min EMOM: […]

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Oly Lifting

CrossFit Inventive – Olympic WeightliftingWarm-upMedball T-Spine Stretch 3 x 30 sec/15 Rest Puppy Dog Pose 30 Sec Spiderman Lunge Hold with rotation E/S Glute Stretch 30 E/S 30 Red Banded Pull aparts 10 Pass throughs 10 Overhead Squats —————— Barbell: 3 Snatch High Pulls 3 hang snatch high pulls 3 Power Snatch 3 Hang power […]

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Tuesday

CrossFit Inventive – CrossFitWarm-upGlute Stretch 1 minute each side Spidserman Lunge Hold 30 Seconds each side Puppy Dog pose 30 seconds 30 sec Wrist forearm front/back Calf stretch 30 seconds each side 40 Calf pumps —————– Activation 200m run 3 inchworm 1 push-up 5 Frog Hops 200m Run 5 Frog Hops 3 Inchworm 1 push-up […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up3 Rounds: 300/200m Machine (double bike) 3 Inchworm 1 push-ups 10 Alternating Reverse Lunges 20 Second Plank Hold 5 Frog Hops ————– Go Over 4 reps of each DB (Dumbbell) Movement with coach.Metcon (Time)For Time: 500/400m Row/Ski (Double Bike) 10 DB ALT Snatch @22.5/15 10 Abmat Sit-ups 10 DB Goblet Lunges […]

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Monday

CrossFit Inventive – CrossFitWarm-upFrog Stretch 2 mins Couch Stretch 60 seconds each side Table Top Stretch 30 seconds 30 Second wrist forearm F/B Puppy dog pose 30 sec Twisted cross 30 E/S —————– Activation 20 Halo Glute Bridges 10 Good Mornings 10 Back Squats 3 Hang Snatch High Pulls 3 Hang Power Snatch —————–Back Squat […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up30 second Lower back Hip flexor E/S 30 Sec Glute Stretch E/S 30 Sec Puppy Dog Pose 2 mins mod pace machine 30 second plank 20 Alt shoulder taps 5 HRPU 1 min mod pace machine 5 Inchworm 1 push up 30 Sec Hollow Rock hold —————–Metcon (Time)For time: 3 Rounds: […]

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In house Comp

CrossFit Inventive – CrossFitWarm-upGREEN BANDED SHOULDER MOBILITY RED BANDED PULL APARTS PASS THROUGHS WRIST FOREARM STRATCHES COUCH STRTECH GLUTE STRETCH GREEB BANDED SLDL HALO BANDED GLUTE ACTIVATIONMetcon (Time)GRACIBELL FOR TIME: 15 CLEAN & JERK 15 SNATCH 7 IN CAP RX=60/40 SCALED=35/25 50+ IF NEEDED=30/20KGMetcon (AMRAP – Reps)7 MINUTE AMRAP: UP BY 1 REP OF EACH: […]

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Saturday

CrossFit Inventive – CrossFitMetcon (Time)For Time: 100 Calorie Machine 3 Rounds of “Kelly” 100 Calorie Machine 1 Round of “Kelly”: 400 Meter Run 30 Wallballs 30 Box Jumps (24″/20″) KILOS 9/6

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Friday

CrossFit Inventive – CrossFitWarm-up30 Second Lower back/Hipflexor each side 30 second Glute each side 30 second Spiderman lunge Reach out each side 30 second Twisted Cross each side 30 Second table Top each side 30 sec Wrist front/back —————– Activation (with 1 moderate Dumbbell) 3 Sets: 5 Single Leg Stiff Leg Deadlift each side 5 […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-upLower Back/Hipflexor 30 sec each side Glute stretch 1 minute each side Twisted Cross 30 sec each side Calf stretch 30 sec each side 30 calf pumps ———— Activation 40 single skips 5 HRPU 10 Red Banded Press each side 40 Double unders 5 HRPU 10 Red Banded Press each side […]

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Thursday

CrossFit Inventive – CrossFitWarm-up20 scorpions front/back 30 sec Lower back/hipflexor 30 sec Glute stretch 30 sec Spiderman lunge hold 30 sec Twisted Cross 30 sec Calf stretch 30 calf pumps ————– 20 Banded SLDL 20 Halo Glute Bridges 20 Red Banded Pull aparts 10 Pass throughs 20 sec Hollow Hold 10 V-ups/V-sits 5 scap pulls […]

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Olympic Lifting

CrossFit Inventive – Olympic WeightliftingWarm-upFrog Stretch 2 mins Couch Stretch 60 sec Front Rack Stretch 30 Sec Wrist Forearm Stretch 30 sec front/Back Static squat hold 60 sec (Drive knees out) —————– Barbell 10 Wrist Rotations 5 Front Squats 3 Clean Pull 3 Power Clean 2 sec pause in receiving pos 3 Squat Clean 3 […]

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Wednesday

CrossFit Inventive – CrossFitWarm-up3 Way Banded Shoulder Mobility 30 second Lower Back/Hip Flexor 30 Sec Glute stretch each side 30 second Spiderman Lunge Reach Out 30 second Wrist forearm stretch each side ————————- Activation 20 banded Glut bridges 10 Barbell Good mornings 5 inchworm 1 push-up 10 Barbell Wrist rotations ———– Go over complex2 Push […]

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Tuesday

CrossFit Inventive – CrossFitWarm-upCouch Stretch 1 minute each side Spiderman Lunge Hold 30 seconds each side Twisted Cross 30 seconds each side Puppy Dog pose 30 seconds ——————— Activation: 30 Red banded pull-aparts 10 Red banded pass throughs 10 HRPU 10 Scap Pulls 5 Kipping Swings 5 kipping knee raises ————–Metcon (No Measure)Primer For Today’s […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-upGlute stretch 60 sec each side Spiderman lunge hold 30 sec each side 30 sec calf stretch each side 30 calf pumps —————– 200m run 10 leg swings forward/Lateral 5 inchworm 1 push up 10 Air squats 15/10 Cal Machine ————– Midline: 2 Sets (Running Clock) 30 sec plank 30 sec […]

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Monday

CrossFit Inventive – CrossFitWarm-upFrog Stretch 2 mins Couch Stretch 60 seconds each side Table Top Stretch 30 seconds 30 Second wrist forearm F/B Calf Stretch 30 seconds each side 30 calf pumps —————– Activation 10 Good Mornings 10 Back Squats 5 Front squats 5 Push Press 3 Squat cleans 3 Thrusters 3 Hang Power Snatch […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up30 sec glute stretch E/S 30 Sec Lower Back/Hipflexor E/S 20 scorpions F/B 30 Sec Puppy Dog pose 30 Sec Calf stretch E/S 20 Calf pumps ————– Activation 20 red banded pull aparts 20 Banded SLDL 5 inchworm 1 push up 20 Alt Shoulder taps 300/200m Machine ———–Metcon (AMRAP – Rounds […]

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Saturday You GO, I Go!

CrossFit Inventive – CrossFitWarm-upLower Back Hipflexor x 30 E/S Spiderman Lunge Hold x 30 E/S Twisted Cross x 30 E/S ——————– P1. Cal Machine P2. 20 Halo Glute Bridges 30 Banded Pull aparts 10 Pass Throughs P1. Cal Machine P2. 5 inchworm 1 push-up 5 Scap Pulls 5 Kipping Knee raisesMetcon (3 Rounds for reps)You […]

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Friday

CrossFit Inventive – CrossFitWarm-upGreen banded shoulder mobility Lower back/Hipflexor 30 sec each side Glute 30 sec each side Spiderman Lunge Reach out 30 sec each side Wrists/Forearm x 30 sec ————————- Activation 30 Calf Pumps 200m Run 10 Frog Hops 10 Alternating Reverse Lunges ———– Barbell: 10 Wrist roations 5 Power cleans 5 Push jerk […]

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Thursday

CrossFit Inventive – CrossFitWarm-up20 scorpions F/B 30 second lower back/Hipflexor each side 30 second glute stretch each side 30 second Twisted Cross each side —————– For Quality: 30 Second Shoulder Taps 15 Barbell Good Mornings 60 Sec Static Squat Hold (Drive knees out) 30 Second Plank Hold ————— 5 Barbell DeadliftsDeadlift (5-5-8-8-10)This is a primer […]

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Conditioning

CrossFit Inventive – Pure ConditioningMetcon (No Measure)On Every 2:30 x 10 sets 200m Run 10 Burpees

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Wednesday

CrossFit Inventive – CrossFitWarm-up3 Way Banded Shoulder Mobility 30 second Lower Back/Hip Flexor 30 second Spiderman Lunge Reach Out 30 second Wrist forearm stretch each side 30 second Calf Stretch each side ——————- Activation 30 Calf pumps 5 Strict Push-ups 20 Single unders 30 Calf Pumps 5 Strict Push-ups 40 Double unders —————- Barbell: 5 […]

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Oly Lifting

CrossFit Inventive – Olympic WeightliftingWarm-up2 minute Frog Stretch 3 x 30 sec Med ball T-Spine Stretch 30 second Table Top stretch ————— 30 Red Banded Pull-aparts 10 Pass throughs 10 OHS 10 Press each side ————— Barbell: 3 Muscle Snatch 3 Power Snatch 3 High Hang Power Snatch 3 OHS 3 Snatch Balance 3 Squat […]

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Tuesday

CrossFit Inventive – CrossFitWarm-up3 Way Banded Shoulder Mobility 60 sec Glute Stretch each side 30 Sec Wrist/Forearm stretch each side 30 Sec Calf stretch each side 30 Calf pumps ———- Activation 3 Sets: 20 Sec Hand stand hold 20 Rest 20 Sec Hanging Knee Raise Hold 20 RestMetcon (Time)20 Strict Pull-Ups 20 Handstand Pushups Rest […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up400m Run 10 Leg Swings Fowrward/Lareral 5 inchworm 1 push-up 30 Sec Calf stretch each side 40 calf pumps 30 sec spiderman Lunge Hold/Rotation —————- Midline 3 Rounds: 10 Hollow Rocks 30 Sec Superman Hold 10 V-Sits 30 Sec Plank 20 Scissor Kicks 30 Sec Hollow Hold 30 Rest If you […]

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Monday

CrossFit Inventive – CrossFitWarm-upFrog Stretch 2 mins Couch Stretch 60 Sec each side Twisted Cross 30 sec Each side Puppy Dog Pose 30 sec Table Top Stretch 30 sec ————– 4 Laps Halo Band Crab Walks 20 Halo Glute Bridges 5 Inchworm 1 push-up 10 Air squats 2 sec pause in bottom position 30 sec […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-upLower back/hipflexor 30 sec each side Glute 30 sec each side Twisted Cross 30 each side ——————– 5 inchworm 1 push-ups 10 Hollow Rocks 10 Alt Reverse Lunges 10 V-Sits 10 Frog Hops 20 Sec Plank Hold 20 Alt Shoulder taps 20 Sec Hollow HOLD ——————–Metcon (No Measure)On Every 5 Mins […]

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Saturday

CrossFit Inventive – CrossFitWarm-upCouch stretch 60 sec each side Glute stretch 60 sec each side Twisted Cross 30 sec each side Puppy dog pose 30 sec —————– P1. 60 sec machine P2. Plank P1. 30 Glute bridges 1 sec pause P2. 20 Alt shoulder taps + 10 HRPU P 1. 30 air squats P2. 15 […]

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Why it’s important to meal plan.

Meal prep is so helpful in a lot areas of your life, not only will help you to eat healthy, but will save time and money. Imagine walking home, after a busy workday, you’re tired and in a hurry you need to get to the gym because you don’t want to miss your 6:30pm class […]

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Friday

CrossFit Inventive – CrossFitWarm-upFrog Stretch 2 mins Medball T-Spine stretch x 30 sec/15 rest Spiderman Lunge Hold with rotation 60 sec each side —————- Activation Reb Band: 30 Pull-aparts 10 Pass throughs 10 OHS 10 Scap Pulls 10 Kipping Swings ————– Barbell: 10 wrist rotations 5 Front Squats 5 Push press 5 Thrusters 3 Hang […]

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Thursday

CrossFit Inventive – CrossFitWarm-up20 scorpions Front/Back 30 sec Lower back/Hipflexor each side 30 sec Glute each side 30 sec Puppy Dog pose ————- Activation 2 Laps Halo Crab Walks 20 Halo Glute Bridges 5 inchworm 3 push-ups ———— Barbell Deadlift techDeadlift (15 Mins to establish 1RM )Use the first half of your 15 minutes to […]

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Thursday

CrossFit Inventive – Pure ConditioningWarm-upDouble car park jog 30 calf pumps 30 sec Spider-Man lunge hold each side 30 sec Puppy dog pose ——- Activation 2 rounds 10 Frog hops 5 scap pulls 5 kipping swings 30 sec plank holdMetcon (Time)10 Rounds For Time: 100m Run 5 Burpee Pull-ups 100m Run 5 Burpee Pull-ups 60 […]

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Wednesday

CrossFit Inventive – CrossFitWarm-upTwisted Cross 30 sec each side Table Top stretch 30 sec each side Spiderman Lunge Hold 30 Sec each side Lower back/hipflexor 30 sec each side ————— Activation 20/15 cal Machine 30 Calf pumps 10 HRPU 10 Hollow rocks 10 Air Squats 10 Frog Hops ——Bench Press (5 Reps On Every 90 […]

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Olympic Lifting

CrossFit Inventive – Olympic WeightliftingWarm-up3 x 30 sec Medball T-Spine stretch 15 rest Wrist Forearm x 30 sec front/back Twisted Cross x 30 sec each side Spiderman Lunge Hold 30 sec each side 30 Sec Static squats hold (Driving Knees out/Chest up) —————– Barbell 10 Wrist rotations 5 Front Squats 5 Power cleans 3 Push […]

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Tuesday

CrossFit Inventive – CrossFitWarm-upGlute Stretch 30 sec each side Spiderman Lunge Hold each side Twisted Cross 30 sec each side Wriste stretch 30 sec Front/Back Table top stretch 30 seconds Calf stretch 30 sec each side ——————— Activation 2 Rounds: 10 Banded pull aparts 10 Banded pass throughs 10 Banded OHS 2 Walk WalksMetcon (No […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-upMetcon (No Measure)6 Sets of Tabata 20/10 Set 1. Max Distance Machine Max Abmat Sit-ups Set 2. Max Distance Machine Max KBS @24/16 Set 3. Max Distance Machine Max Strict Push-ups (Repeat) *Take 60 sec rest after each set.

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Monday

CrossFit Inventive – CrossFitWarm-upFrog Stretch 2 mins Couch Stretch 60 Sec each side Twisted Cross 30 sec Each side Puppy Dog Pose 30 sec Table Top Stretch 30 sec ————– Activation 20 Red banded Pull aparts 10 Pass throughs 10 Scap Pulls 10 Kipping Swings 20 Halo Glute bridgesBack Squat (Working sets: 12-6-3)Back Squat “12-6-3” […]

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Conditioning

CrossFit Inventive – Pure ConditioningWarm-upCouch Stretch 60 sec Each side 500m Machine (double bike) 60 sec plank 400m Machine 60 ankle taps 300m Machine 60 Elbo knee cycles 200m Row 60 sec Superman Hold 100m Row 40 V-SitsMetcon (No Measure)ALTERNATE ROUNDS ON The 3 Mins Complete: 15/12 Cal MACHINE 15 Wallball 9/6KG On The 3 […]

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Partner WOD

CrossFit Inventive – CrossFitWarm-up30 sec Lower back/Hipflexor E/S 30 Sec Glute stretch E/S 30 sec Twisted Cross E/S —————– Activation P1. 15/10 CAL MACHINE 20 BANDED SLDL 20 Red banded Pull aparts 10 RED BANDED PRESS E/S 10 HRPU P2. 30 Sec Plank Hold 20 Halo Glute Bridges 30 Sec Superman Hold 10 Frog Hops […]

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Friday

CrossFit Inventive – CrossFitWarm-up90 sec frog Stretch 60 sec couch stretch E/S 30 Sec Spiderman lunge Hold e/S 30 Sec Lower back/Hipflexor E/S 30 Sec Twisted Cross E/S —————– Activation 2 laps Halo banded crab walls 2 laps Halo banded monster walks 4 10m Laps Overhead Dumbbell Carry (4 laps continues each side) Same weight.Back […]

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Thursday

CrossFit Inventive – CrossFitWarm-up20 scorpions F/B 30 sec Lopwer back/Hipflexor 30 Sec Glute E/S 30 sec Puppy Dog pose ————– Activation 10 Barbell Good mornings 10 Barbell back Squats 20 Halo Band Glute bridges 10 HRPU 30 Sec Plank HoldDeadlift (Building: 5-5-5-4-4-3-3Then:3 Sets x 2 Reps @82.5%)In 15 mins build up to 82.5% of your […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up200m run 1 lap inchwrm 1 push-up 2 laps Hlo carb Walks 2 laps Halo Monster wallks 30 sec calf E/S 30 calf pumps 200m Run ——– 20 ankle taps 20 V-ups 20 Elbow/Knee cycles 20 Sec plank Hold 20 sec Hollow Hold 20 Crunches 20 Scissor kicksMetcon (Time)For Time: 800m […]

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Wednesday

CrossFit Inventive – CrossFitWarm-upCouch stretch 60 sec e/S 3- Way Green banded Shoulder mobility Wrist Forearm stretch 30 Sec front/back ————– Activation: 4 laps Halo banded Crab walks 20 red banded pull aparts 10 pass throughs 10 press each side ———– Barbell: 10 wrist rotations 5 Front squats 3 power cleans 3 strict press 3 […]

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Olympic Lifting

CrossFit Inventive – Olympic WeightliftingWarm-upFrog stretch 90 sec 3 x 30 sec T-spine Medball stretch, 15 rest 30 sec Table top stretch ———– Activation 2 Rounds for Quality 15 Banded Pull Aparts 5 Snatch High Pulls 5 Hang Muscle Snatch 5 Snatch Grip Push Press 5 Overhead Squat 5 Drop Snatch 3 Muscle Snatches 2 […]

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Tuesday

CrossFit Inventive – CrossFitWarm-upGreen banded Shoulder Mobility 30 Sec Glute stretch 30 sec E/S 30 sec calf stretch E/S 30 Calf Pumps —– Activation: 30 red banded pull aparts 10 HRPU 10 scap pulls 10 Kiiping swings 5 kipping knee raises 40 double-unders/60 singlesMetcon (4 Rounds for reps)Barbell Bench Press 4 Supersets: 5 Barbell Bench […]

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Pure conditioning

CrossFit Inventive – Pure ConditioningWarm-up20/15 cal machine 20 Banded Glute bridges 20 banded SLDL 10 Forward lunges 10 Reverse Lunges 10 Air squats 10 HRPU ———– Midline: 10 Hollow rocks 20 sec Superman Hold 15 V-Sits 20 sec Superman Hold 40 Ankle Taps 20 sec Superman Hold 40 Elbow knee cycles 20 sec Superman Hold […]

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Monday

CrossFit Inventive – CrossFitWarm-upFrog Stretch 2 mins Couch stretch 60 sec E/S 30 sec Banded ankle mobility 30 Sec Wrist stretch 30 Sec Twisted Cross Stretch E/S ——————- 2 Rounds 20 Sec L Hang (pull-up bar) 5 Assisted Pistols each side (rings/upright) Boys 15 burpees each round ladies 5 burpees each round (Pay toilet electricity […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up10 leg swings F/L 20 sec Calf stretch E/S 30 claf pumps 30 sec spiderman lunge hold E/S 200m Run 20/15 Cal MachineMetcon (5 Rounds for calories)Stamina Conditioning AMRAP 4: Machine Calories On the Minute [Starting at 0:00]: 200m Sprint 1 Minute Rest (x 5 Sets)Working the legs and lungs in […]

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Saturday Grab Ya Partner

CrossFit Inventive – CrossFitWarm-upGlute Stretch 60 sec Lower back hipflexor 30 secE/S Puppy dog pose 30 sec Calf stretch 20 sec E/S 30 calf pumps ————— P1. Carpark run 3 inchworm 1 push-ups 10 frog hops 30 sec plank hold P2. 15/10 cal machine 10 air squats 10 Alternating lunges 10 Hollow rocks Swap and […]

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Friday

CrossFit Inventive – CrossFitWarm-upMedball Thorasic Opener 3 x 30 sec 15 rest Twisted Cross 30 sec E/S Spiderman Lunge Hold with rotation 30 E/S Wrist stretch 30 sec Front/Back ————- Activation 3 inchworm 1 push up 1 wall-walk with 10 sec Hold 10 PVC Pass throughs 10 PVC pass arounds 10 PVC OHS 10 PVC […]

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Thursday

CrossFit Inventive – Pure ConditioningWarm-upDouble Carpark run 10 leg swings forward/lateral 5 inchworm 1 push-up 15/10 Cal machine 30 calf pumps 10 Frog HopsMetcon (Time)Buy in: 100/80 Cal Row Directly Into: 10-1 Burpees (Down By 1’s) 200m Run Between each round.Subs 85/65 Cal Assault Bike Ski erg = Same Cals Bike erg = Same cals

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Thursday

CrossFit Inventive – CrossFitWarm-up20 scorpions front/back 30 Sec Lower back/Hipflexor E/S 30 Sec Glute Stretch 30 sec puppy dog pose —————– Activation 10 barbell good mornings 10 barbell strict press 20 Halo band glute bridges 30 Sec Plank Hold 30 Sec Hollow Hold 300m Machine (Double on Bike erg) ——– 5 Barbell Deadlift Build to […]

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Wednesday

CrossFit Inventive – CrossFitWarm-upFrog Stretch 2 mins Couch Stretch 60 sec each side Twisted Cross 30 Sec each side Wrist front/back 30 seconds each ——– Round 1: 300m row/ski/600m bike 5 scap pulls 5 kipping swings 5 strict push-ups 10 air squats Round 2: 300m row/ski 600m bike 5 pull-ups 10 push ups 15 air […]

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Olympic Lifting

CrossFit Inventive – Olympic WeightliftingWarm-upFrog Stretch 2 mins Couch stretch 60 sec E/S Ankle Mobility 60 sec E/S Front Rack 60 Sec Wrist 30 sec Front/Back —————- Barbell: 10 wrist rotatioins 5 front squats 5 Clean Deadlifts 3 Clean Pull 3 hang clean pull 3 Hang Power clean 3 Power clean 3 Hang squat clean […]

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Tuesday

CrossFit Inventive – CrossFitWarm-upMOBILITY Green Banded Shoulder Distractions Spiderman Lunge hold 30 E/S Wrist Forearm Front/Back ACTIVATION Calf Pumps x 30 reps Overhead Dumbbell Carries: 2 sets,20m each arm Front Plank to Push-up Plank: 20 reps2 Push Press 3 Push Jerk (ONE 90 sec x 7)Press Complex Build to a Heavy Complex: 2 Push Press […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up30 Sec machine 10 ring rows 30 Sec machine 10 Frog Hops 20 Alternating Shoulder taps 30 Sec machine 30 Sec Plank Hold 30 Sec machine 20 Banded SLDLMetcon (Time)Conditioning For Time: 50/35 Calorie 20 Strict Pull-ups 50/35 Calorie 35 Burpee 2 target 50/35 Calorie 50 AbMat Sit-ups 50/35 Calorie 65 […]

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Monday

CrossFit Inventive – CrossFitWarm-upMOBILITY Couch stretch 1 Minute Each side Frog Stretch: 2 minutes ACTIVATION Banded Good Morning: 30 reps Banded Pull Aparts: 30 Banded Pass Throughs: 10 Reps Halo Banded Crab Walks 4 laps2k Row (Time)Max Effort 2k RowTesting!Front Squat3 Sets of 2 @ 70% of 1RM 2 Sets of 2 @ 75% of […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up20/15 Cal Machine 20 Banded SLDL 20 Halo Glute Bridges 20 Calf Pumps 30 Sec Calf stretch E/S Midline: (9 minutes) 3 Rounds: :30 Seconds Max Overhead Plate Sit-ups :30 Seconds Rest :30 Seconds Max Scizzor Kicks :30 Seconds Rest :30 Seconds Max Hollow Rocks :30 Seconds RestMetcon (No Measure)Aerobic Capacity […]

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Saturday

CrossFit Inventive – CrossFitWarm-upGlute Stretch 30 sec E/S Lower Back/Hipflexor 30 Sec E/S Twisted Cross 30 sec E/S 30 Calf pumps ————— Midline: Tabata 20/10 Plank Hold Ankle Taps Elbow Knee Cycles V-Sits ———- Activation: P1: 100 Meter Run 10 Wallballs 5 Box Jumps P2: 100 Meter Run 10 Kettlebell Swings 5 Pull-ups SwapMetcon (AMRAP […]

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Friday

CrossFit Inventive – CrossFitWarm-upFrog Stretch 90 Sec 20 Scorpions F/B Lower Back/Hipflexor 30 E/S Spiderman Lunge Hold 30 E/S Sec Wrist Forearm 30 E/S F/B —————– Barbell Activation: 10 Wrist rotations 5 Front Squats 5 Deadlifts 5 Hang Power clean 5 Hang Squat cleans 5 Low Hang Squat Cleans 5 Push press 5 Push JerkLow […]

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Thursday

CrossFit Inventive – CrossFitWarm-up20 Scorpions F/B 30 Sec Lower Back/Hipflexor E/S 30 Sec Glute E/S 30 Sec Twisted Cross E/S —————– Activation 30 Banded SLDL 5 Inchworm 1 Push-up 30 Sec Hollow Rock Hold 30 Sec Superman Hold 10 Kipping Knee raisesMetcon (Weight)Super Set: 4 Sets 10 Reps: Barbell Bent Over Row Barbell Floor Press […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up20/15 Cal machine 20 Banded Glute Bridges 30 Calf pumps 1 carpark run 5 inchworm 1 push-up 15/10 Cal machine 10 Frog HopsMetcon (No Measure)On the 5:00 x 6 Rounds: 15/12 Calorie Row 100 Meter Sprint 15/12 Calorie Row 10 Burpee @machineSUBS 12/9 Cal Ski 17/13 Cal Bike erg GO: (0:00/5:00/10:00/15:00/20:00/25:00) […]

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Wednesday

CrossFit Inventive – CrossFitWarm-upCouch stretch 60 sec E/S Spiderman Lunge hold 30 sec E/S Lower back/Hipflexor 30 sec E/S Wrist Stretch 30 sec E/S 30 Calf pumps —————- Activation 2 rounds 300m Row/Ski/600m Bike 10 air squats 3 inchworm 1 push-up 5 single leg box step ups each leg ————— 100 plate twist @20/10 Each […]

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Olympic Lifting

CrossFit Inventive – Olympic WeightliftingWarm-upFrog Stretch 90 sec Couch Stretch 60 sec E/S Green banded Shoulder mobility —————— Avtivation 10 pass throughs 10 pass arounds 10 OHS 10 Snatch balance ——– Barbell 3 snatch high pulls 3 power snatch 3 OHS 3 Snatch balance 3 squat snatch/powerSnatch Balance (8 MIn emom x 1 rep)1 Snatch […]

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Tuesday

CrossFit Inventive – CrossFitWarm-upCOUCH STRETCH 60 SEC E/S GREEN BANDED SHOULDER MOBILITY LOWER BACK/HIPFLEXOR 30 E/S WRIST FOREARM 30 SEC E/S ———— ACTIVATION CARPARK RUN 20 GREEN BANDED SLDL 10 HRPU 10 SCAP PULLS 5 KIPPING SWINGS —— BARBELL 3 CLEAN PULS 3 POWER CLEANS 2 PUSH JERK 2 SPLIT JERK 1 ROUND OF THE […]

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Monday

CrossFit Inventive – CrossFitWarm-upFrog Stretch 90 sec Couch stretch 60 Sec E/S 20 Scorpions F/B 30 sec Lowerback/Hipflexor E/S 30 Sec Wrist stretch 30 sec calf stretch E/S —————— Activation 20 Banded Glute Bridges 20 Red banded pull-aparts 10 banded pass throughs 10 banded OHS 30 calf pumps 40 Doble unders/80 Singles 10 Wall SquatsFront […]

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