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Todays Workout

Wednesday

CrossFit Inventive – CrossFitWarm-upGreen Banded Shoulder Mobility Frog Stretch 90 sec Spiderman Lunge Hold 30 sec E/S 30 Sec Lowerback/Hipflexor E/S ———– Activation 30 Calf Pumps 20 Red banded Pull aparts 10 Pass throughs 10 OHS 10 Scap Pulls 5 Kipping swings 5 Kipping Knee raises1 High Hang Snatch 1 Hang Snatch (EMOM x 8)Today’s […]

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TUESDAY

CrossFit Inventive – CrossFitWarm-upCouch Stretch 1 Minute Each Side Spiderman Lunge Hold 30 Sec each Side Wrist Forearm Stretch 30 Sec Front/Back Calf Stretch 30 Sec Each Side ————– Activation: 2 rounds 30 Calf Pumps 1 carpark run/ Or 200m Row/Ski/400m Bike 10 Leg Swings Forward/Lateral 3 Inchworm 1 Push-up 10 Alternating Box Step-ups @24inch […]

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Monday

CrossFit Inventive – CrossFitWarm-upCouch Stretch 1 Min Each Side Frog Stretch 2 Mins Twisted Cross 30 Sec Each Side Puppy Dog Pose 30 Sec Wrist Stretch 30 Sec ————— Activation 2 Laps Crab Walks (Halo) 10 Glute Bridges (Halo) 5 Inchworms 1 Push-up 10 Wall Squats 5 Scap Pulls 5 Kipping SwingsFront SquatFront Squat [10-8-6-4-2] […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningMetcon (Distance)30 MINUTE RUNNING CLOCK ON EVERY 3 MINS X 5: (15 MINS) 500M/400M ROW/SKI 1000M/800M BIKE ERG ON EVERY 2 MINS X 5 (10 MINS) 300M/250M ROW/SKI 600M/500M BIKE ERG ON EVERY 1 MINUTE X 5 SETS (5 MINS) 200/150M ROW/SKI 400M/300M BIKE ERG REPEAT TOTAL ROW/SKI DISTANCE M = […]

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Partner WOD

CrossFit Inventive – CrossFitWarm-up10 Forward/Lateral Leg Swings 30 Sec Glute Each Side Twisted Cross 30 Each Side 30 sec lower back/hip flexor 30 sec calf stretch 15/10 Cal Machine 4 laps banded crab walks 15/10 Cal Machine 20 Banded SLDL 15/10 Cal Machine 10 Scap pulls 10 Air squats 10 push upsMetcon (AMRAP – Rounds […]

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Friday

CrossFit Inventive – CrossFitWarm-upCouch Stretch 60 Sec each leg Frog Stretch 90 seconds Lower back/Hipflexor 30 sec each leg Twisted Cross 30 Sec each side Wrist stretch 30 sec F/B ———— Activation 20 Red banded Pullaparts 10 pass throughs 10 Press each side 20 Green banded SLDL 4 laps banded Crab WalksBack Squat (15 minute […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up20/15 cal Machine 5 Inchworms 1 push-up 20 Scorpions F/B 30 Sec Plank Hold 10 KB SLDL 10 Russian KBS 30 Sec Hollow HoldMetcon (AMRAP – Reps)Intervals 1 Minute ON/1 Minute OFF (40 mins) 170/140 cal Bike erg Or 150/120 Cal Row/Ski Or 120/100 Cal Assault Bike 100 Kettlebell Swings @24/16kg […]

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Thursday

CrossFit Inventive – CrossFitWarm-upCouch stretch 60 sec each side Lower back/Hipflexor each side Forward Fold 60 sec Calf stretch 30 sec each side 30 calf pumps Activation 2 Rounds: 20 Dubz/40 Singles 5 Scap Pulls 5 Strict push-ups 10 Dumbbell SLDL (5 each side) 10 Alternating Hang SnatchMetcon (Weight)For Quality 30-20-10 Barbell Floor Press Barbell […]

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Wednesday

CrossFit Inventive – CrossFitWarm-upFrog Stretch 90 Sec Couch Stretch 30 Sec each side 30 Sec Lower back/Hipflexor Each side Puppy Dog Pose 30 Sec 30 Sec wrist forearm Stretch Calf Stretch 20 Sec Each Side Activation 3 Sets 3 Inchwrom 1 Push-up 10 Alternating Calf Pumps 10 Hollow Rocks 10 Air Squats1 x Hang Power […]

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Tuesday

CrossFit Inventive – CrossFitWarm-upCouch Stretch: 1 Minute Each Side Green Banded 3-Way Shoulder: 30 Seconds Each Direction Lower back Stretch 60 Seconds Each Direction Puppy Dog Pose 30 Seconds ACTIVATION 300m machine 20 Scorpions F/B 20 Banded SLDL 20 Banded Glute Bridges 10 Strict Push-ups 10 Scap Pulls 2 Wall walksMetcon (AMRAP – Reps)AMRAP 6: […]

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Monday

CrossFit Inventive – CrossFitWarm-upCouch Stretch 60 seconds each side Frog Stretch 90 seconds Twisted Cross 30 seconds each side Lower back/Hipflexor 30 Seconds each side ——————— Activation 30 Red Banded Pull-aparts 10 pass throughs 10 OHS 10 Glute bridges (no band) 5 Scap Pulls 5 kipping swings 5 Kipping Knee raise —————Front Squat (Week 3 […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up500/400m Row/Ski Or 1000/800 Bike erg/AD 30 Red Banded Pull aparts 10 Red Banded Press each Side 300/200m Row/Ski 600/400m Bike erg/AD 30 Sec Plank Hold 30 Sec Hollow 30 Superman Hold 150m Row/Ski 300m Bike erg 10 Frog Hops 10 V-sits 10 Push-upsMetcon (No Measure)On Every 5 minutes x 6 […]

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Partner WOD

CrossFit Inventive – CrossFitWarm-upDouble carpark Run 10 Leg swings Forward/Lateral 30 Sec Calf Stretch on Upright 30 Sec Spiderman Lunge Hold E/S 30 Sec Lower-back/Hipflexor E/S 30 Sec Wrist/Forearm E/S —————- Activation 2 sets: 5 Inchworm 1 push-up 10 Frog Hops 15 Hollw Rocks/30 Sec Hold 20 Alternating Shoulder taps 30 Sec Plank Hold Barbell: […]

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Getting back to the gym after quarantine: How to treat your recovery?

Remember the first time you went to the gym? You might remember feeling like you were not going to make it through the class and were so sore for days on end. Just think what you may encounter once you return to your favorite class or training group after two to three months of quarantine. […]

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Friday

CrossFit Inventive – CrossFitWarm-upCouch Stretch 60 sec Each side Spiderman lunge Hold 30 Sec aech side 30 Sec Lowerback/Hip flexor each side Puppy dog pose 30 sec 30 Calf pumps —————– Activation 20 Red banded Pull aparts 10 Pass throughs 10 OHS 10 Press each side ————Back Squat (In 15 Minutes complete: 3-6-12)Build to a […]

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Thursday

CrossFit Inventive – CrossFitWarm-up15/12 cal machine 20 scorpions F/B 20 Banded SLDL 10 Single legged Glute bridges Each Side 15/12 cal machine 10 Scap pulls 10 Kipping swings 10 Air squats 15/12 cal machine 5 Side plank reach throughs each side 30 sec Hollow rock hold 5 Side plank reach throughs each side ——— Barbell: […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up20/15 Cal machine 20 Glute Bridges 10 HRPU 10 Hollow rock 15/10 Cal Machine 10 Banded Squats 40 Ankle Taps 10 Grog Hops 10/5 Cal Machine 30 Sec Plank Hold 10 Plyo spiderman Lunges 5 BurpeesMetcon (Time)For Time: 50-40-30-20-10 Cal machine 15 Burpees 2 Target Between Each Round Scaled Cals: 45-35-25-20-10

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Wednesday

CrossFit Inventive – CrossFitWarm-up“Only a man who knows what it’s like to be defeated, can reach down to the bottom of his soul with the extra ounce of power to win, when the match is even.” – Mohammed Ali Couch Stretch 60 sec each leg Green Banded Shoulder Mobility Glute Stretch 30 sec each side […]

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Tuesday

CrossFit Inventive – CrossFitWarm-up“Laziness, doesn’t get a vote. Frustration, doesn’t get a vote. Weakness, doesn’t get a vote. Negativity, doesn’t get a vote. Only you do.” – Jocko Willink Couch Stretch 60 Seconds Each Leg Green Banded Shoulder Mobility Glute Stretch 30 Seconds each Side Lowerback/Hipflexor 30 Seconds Each Side Wrist Forearm Stretch 30 Seconds […]

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Monday

CrossFit Inventive – CrossFitWarm-upCouch stretch 60 seconds each side Frog Stretch 90 Seconds 3 Way Puppy Dog Pose (forward/Left/Right) Twisted Cross x 30 seconds Each Side Lower back/Hipflexor 30 sec Each Side —————— Activation 1 Round 20 Green Banded SLDL 20 Banded Glute Bridges 10 Banded Squats 10 Scap Pulls 10 HRPU’s (Down Slow/Up Fast) […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up500/400m Row/Ski 1000/800m Bike Erg 20/15 Cal Assault Bike Into: Body Armor Alternating On the Minute x 12 (4 Rounds): Minute 1: 9 Pausing Hip Extensions Minute 2: 15 Hollow Rocks Minute 3: 21 Russian Plate TwistsMetcon (Time)Conditioning: Row/Ski (GO: O:OO/GO: 4:00) On the 4:00 x 2 Rounds: 800/650 Meter Row […]

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Saturday

CrossFit Inventive – CrossFitMetcon (2 Rounds for calories)“Partner WOD” Part A: 7 Rounds For Time: 7 Power Cleans @70/47.5 7 Bar Facing Burpees 200 Meter Run (Cap 15 mins) 5 min rest (Clean Equipment/Change over) Part B: 15 Minutes Max Cal MachinesPartner A completes 7 Rounds of PA or AMRAP in 15 mins, while Partner […]

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Friday

CrossFit Inventive – CrossFitWarm-upBanded Shoulder Mobility Frog Stretch 60 seconds 20 Scopions F/B Lower back/Hipflexor 30 Sec E/S ————– Activation 10 PVC pass throughs 10 PVC Pass arounds each way 10 PVC OHS 10 PVC Snatch Balance ——– Barbell: 3 Snatch Pull 3 Power Snatch 3 Hang Snatch Pulls 3 Hang Snatch Then 1 round […]

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Thursday

CrossFit Inventive – CrossFitWarm-upGlute stretch 30 seconds each side Lowerback/Hipflexor 30 each side Puppy Dog Pose 30 sec each side Twisted Cross 30 sec each side Calf 30 sec each side ————– Activation 30 Calf Pumps 1 carpark run 10 Leg swings forward/Lateral 20 Banded Deadlifts 20 Banded Glute Bridges 5 Inchworms 1 Push-up 40 […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningMetcon (3 Rounds for reps)3 Sets: Max Reps Dumbbell Strict Press Max Reps Strict Pull-upsMetcon (No Measure)7 Min AMRAP: Max Calorie Machine On every minute complete 5 Box Jump Overs 3 Mins Rest 7 Min AMRAP: Max Calorie Machine On every minute complete 10 Alternating DB Hang Snatch 3 Minutes Rest […]

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Wednesday

CrossFit Inventive – CrossFitWarm-upCouch Stretch 60 sec E/S Green Banded Shoulder Mobility 20 Scorpions Front/Back 30 Sec Lower back/Hipflexor E/S 30 Sec Wrist stretch ————– Activation 2 rounds: 5 Frog Hops 10 Hollow rocks/V-sits 20 Alternating Shoulder Taps ————— Barbell: 3 Push Press 3 Push Jerk 3 Split Jerk Then 1 Round of today’s complexPush […]

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Tuesday

CrossFit Inventive – CrossFitWarm-upCouch Stretch 60 sec E/S Green banded Shoulder mobility 30 Sec Glute E/S 30 Sec E/S Spiderman Lunge with Rotation 20 Scorpions 30 Sec Lower Back/Hipflexor Wrist stretch 30 Sec Activation 1 Carpark Run into 2 Rounds: 5 HRPU 20 Sec Handstand Hold 10 Air Squats 10 Alternating LungesHandstand Push-ups (OnE 90 […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up30 Banded SLDL 30 Banded Glute bridges 30 Scorpions 30/20 Cal Machine 30 HRPU 30 Hollow Rocks 30 Sec Plank 30 Sec Side Plank Each sideMetcon (Time)For Time: 5000/4000m Row/Ski Or 10000/9000m Bike Erg One every 2:30 Complete : 3 Double Burpee Dumbbell Deadlifts 3 Double Dumbbell Hang Power Cleans 3 […]

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Monday

CrossFit Inventive – CrossFitWarm-upCouch stretch 60 Sec Each Side Frog Stretch 60 seconds Puppy Dog Pose 30 Seconds Twisted Cross 30 Seconds Each Side Activation 2 rounds: 12/7 cal Machine 10 Glute Bridges 5 Kipping Swings 5 Kipping Knee RaisesFront Squat (Record last Double)Front Squat “10-8-6-4-2” On the 3:00 x 5 Sets: Set 1: 10 […]

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Saturday

CrossFit Inventive – CrossFitWarm-upCarpark Run 10 Leg swings forward/lateral 20 Slow Calf Pumps + 20 Sec static Calf stretch 20 Body weight single leg stiff legged deadlifts (10 E/S) 20 Sec Samson stretch E/S 20 Scorpions Front/Back —————- 1 Round: 15 Air squats 10 Plyometric Spiderman lunges 15 Hollow rocks 10 Alternating Reverse lunges 15 […]

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Friday

CrossFit Inventive – CrossFitWarm-upStretch: Couch 1 minutes each side Lower-back 30 Seconds each side Puppy dog pose 30 seconds each side Twisted Cross 30 seconds each side Forearm/Wrist 30 seconds Front/Back ACTIVATION 2 Sets 5 Inchworms 1 push-up 30 Second Hollow Hold 5 Scap Pulls 5 Kipping Swings 30 Second Superman Hold 15 Air SquatsClean […]

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Thursday

CrossFit Inventive – CrossFitWarm-up20 Scorpions Lower Back/Hipflexor 30 sec E/S Spiderman Lunge Hold/rotation 30 sec E/S Calf Stretch 30 Sec E/S 30 Calf Pumps ————– 15/10 Cal Machine 20 Green banded SLDL 20 Single Skips 20 Banded Glute Bridges 40 Double-unders/40 Singles 5 Inchworms 1 push-up ————-Deadlift (EMOM x 5 TNG Reps (x 8 Sets))Aim […]

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Wednesday

CrossFit Inventive – CrossFitWarm-upGreen Banded Shoulder Mobility 20 Scorpions 30 Sec Lower Back/Hipflexor E/S 30 Sec Glute Stretch E/S 30 Sec Calf Stretch E/S 30 Calf Pumps ————- Activation: 10 PVC Pass throughs 10 PVC Pass Arounds E/W 10 PVC OHS 10 PVC Drop Snatch ———- Barbell: 3 High Hang Snatch Pulls 3 High Hang […]

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Tuesday

CrossFit Inventive – CrossFitWarm-upStretch: Couch Stretch 60 seconds each side Green Banded Mobility 30 Second Calf Stretch each side ACTIVATION Double Carpark Run 2 Round: 10 Alternating Calf Pumps 10 Scapular Push-Ups 20 Seconds Handstand Hold 10 Alternating Hang Clean & Jerk Performed with a light dumbbellMetcon (AMRAP – Reps)Gymnastic Conditioning On the 1:30 x […]

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Monday

CrossFit Inventive – CrossFitWarm-upFrog Stretch 60 seconds Couch Stretch 30 Seconds each side Twisted Cross 30 seconds each side Calf 30 seconds each side ———– Activation 30 Calf pumps 10 Hollow Rocks 10 Air Squats 20 Double unders/40 Singles 10 Scap Pulls 5 Kipping Swings 5 Kipping Knee Raises ——– Barbell: 5 Deadlifts 10 Wrist […]

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“Welcome Back” Super Saturday!

CrossFit Inventive – CrossFitWarm-up20 Scorpions + 20 Ironcross 30 Sec Lower back/Hipflexor each side 30 Sec Twisted Cross Each Side 30 Sec Samson Stretch each side 30 Sec Couch stretch each side —————- Activation 2 Rounds: 200m row/ski-400m Bike erg 15 Green Banded SLDL 10 Scap Pulls 5 Burpee to target ————– Barbell: 5 Strict […]

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Friday (Final Outdoor Session)

CrossFit Inventive – CrossFitWarm-upFrog stretch 60 seconds Couch Stretch 30 Sec each Side Puppy Dog Pose 30 Sec Each Side Samson Stretch 30 sec each Side ————- Activation Red Banded: 20 Pull aparts 10 Pass Throughs 10 Press each side ——- 10 Scap Push-ups 30 Sec Plank Hold 10 Reverse Lunges 10 Frog Hops 20 […]

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Thursday

CrossFit Inventive – CrossFitWarm-up3 Rounds: 100m run 10 Alternating Calf pumps 10 Banded Glute Bridges 10 Single leg SLDL ( 5 each side) 5 Frog Hops 5 Strict Push-ups 10 Single DB Thrusters (5 each side)Metcon (AMRAP – Rounds and Reps)AMRAP 25: 400 Meter Run 3 Rounds: 4 Double Dumbbell Burpee Deadlifts 8 Double Dumbbell […]

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Wednesday

CrossFit Inventive – CrossFitWarm-up10 Forward/Lateral Leg swings 20 Calf Pumps Sungle car park run 30 Sec Samson stretch E/S 30 Sec wrist forearm stretch Single carpark run 10 Air squats 10 Push-ups 10 Frog Hops Single car park run 10 barbell wrist rotations 10 Good mornings 10 Front squats ———— 1 round of below complexMetcon […]

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Tuesday

CrossFit Inventive – CrossFitWarm-up10/7 cal machine 10 fowrward/lateral leg swings 20 Red banded Puill-aparts 10 pass throughs 10 banded press each side 10/7 cal machine 20 Calf Pumps 10 Alternating Box step ups 10 DB Goblet Squats 10/7 cal machine 20 Alternating shoulder taps 8 DB Box step ups 8 Alternating DB hang clean & […]

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Monday

CrossFit Inventive – CrossFitMetcon (Time)For Time: 400/300m Run 22 Deadlifts@40/30 400/300m Run 22 Front Squats @40/30 400/300m Run 22 Power Clean @40/30 400/300m Run 22 S2O @40/30

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Saturday

CrossFit Inventive – CrossFitWarm-up20 Calf Pumps 100m Run 20 Green Banded SLDL 20 Red Banded Pull-aparts 10 Red Banded Press Each Side 100m Run 20 Alternating Shoulder Taps 20 Hollow Rocks 30 Second Plank Hold 100m Run 10 Frog Hops 15 Red banded Bent Over Rows 10 HRPU’s ————-Metcon (AMRAP – Rounds and Reps)BODY ARMOR […]

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Friday

CrossFit Inventive – CrossFitWarm-up10 PVC Pipe Pass Throughs 10 PVC Pipe Pass Arounds (each way) 10 PVC Pipe OHS ——– 20 Calf Pumps 20 Sec Calf Stretch E/S 100m Run 10 Air Squats 3 Inch Worms 1 push up 100m Run 10 Barbell Good Mornings 5 Snatch High Pulls 5 Hang Snatch High Pulls 5 […]

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Thursday

CrossFit Inventive – CrossFitWarm-upCouch Stretch 30 seconds E/S (Towel/Mat under knee) 20 calf Pumps 10 Forward lateral leg Swings 200m Run 10 Frog Hops 3 Inchworm 1 push-up 20 Sec Calf Stretch E/S 20 Red banded Pull aparts 10 Banded Press E/S 200m Run ————- Empty Barbell: 10 Deadlifts 8 Hang Power Clean 6 S2O […]

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Wednesday

CrossFit Inventive – CrossFitWarm-up15/10 Cal Machine 20 Calf Pumps 30 Sec Samson Stretch Each Side 30 Sec Plank Hold 15/10 Cal Machine 10 Body Weight Single Leg SLDL Each Side 5 Single Dumbbell Rows Each Side 30 Sec Plank 8 Alternating Hang Power SnatchMetcon (Time)“OUTDOOR” For Time: 5 Rounds: 20/15 Cal Row/Bike erg 20 Box […]

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Tuesday

CrossFit Inventive – CrossFitWarm-up10 Leg Swings Forward/Lateral 10 Alternating High Knee Pulls 30 Sec Static Squat Hold 30 Sec Hamstring Toe Touch Hold 20 Red Banded Press Each Side 30-20-10 Green Band SLDL 20 Banded Air Squats Calf Pumps 100m RunMetcon (Time)21-18-15-12-9-6-3: Deadlifts @60/40kg 200 Meter Run Between Each Set Into: 3-6-9-12-15-18-21 Empty Barbell Thrusters […]

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Monday

CrossFit Inventive – CrossFitWarm-up100m Run 20 Calf Pumps 3 Inchworms 1 -push up 20 Banded Pullarts 100m run 10 barbell Good-mornings 10 Wrist Rotations 10 barbell Front squats 100m Run 5 Barbell Push Press 5 barbell Push Jerk 5 barbell C&J 100m Run Set up & Complete: 5 barbell Bent Over Rows 10 Push-ups 15 […]

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Super Outdoor Saturday

CrossFit Inventive – CrossFitWarm-upWarm-up 10/7 cal Machine 3 inchworm 1 Push-up 5 Air Squats 10/7 Cal Machine 20 Sec Samson Stretch Each side 5 Light weighted Squats 10/7 Cal Machine 20 Calf Pumps 5 Single Leg Stiff Legged Deadlifts Each side. 10/7 Cal Machine 30 Red Banded Pull-aparts 10 Single Arm Banded Press Each sideMetcon […]

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Friday

CrossFit Inventive – CrossFitWarm-up60 Sec Forward Fold 30 Sec Lower Back/Hipflexor 30 Sec Glute Stretch E/S Twisted Cross 30 Sec E/S 30 Sec Puppy Dog Pose Activation 300m machine/200m Run 10 Alt hang Clean & Jerks 20 Sec Superman Hold 10 Hollow Rocks 20 Calf Pumps 300m cal machine/200m runMetcon (Time)3 Rounds For Time: 400m […]

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Thursday

CrossFit Inventive – CrossFitWarm-up60 Sec Forward Fold 30 Sec Lower Back/Hipflexor 30 Sec Glute Stretch E/S Twisted Cross 30 Sec E/S 30 Sec Puppy Dog Pose Activation 300m machine/200m Run 10 Alt hang Clean & Jerks 20 Sec Superman Hold 10 Hollow Rocks 20 Calf Pumps 300m cal machine/200m runMetcon (Time)For Time: 30 KB-Sumo Deadlift […]

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Wednesday

CrossFit Inventive – CrossFitWarm-upLower Back/Hipflexor : 30 sec Each Side Couch Stretch: Minutes Each Side Puppy Dog Stretch: 1 Minute Calf Stretch 30 Each Side 30 Calf Pumps Activation 5 Inchworms 5 Slow Burpees 20 Double-Unders with light weight: 6 Alternating Reverse DB HC Lunges 6 Single DB Thrusters (3/3) each side 6 Alternating DB […]

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TUESDAY

CrossFit Inventive – CrossFitWarm-upCouch Stretch 1 Minute Each Side Puppy Pose: 1 Minute Laying Front Rack Stretch: 1 Minute ACTIVATION General Warmup 2 Minute Machine 1 Minute Wall Squats 2 Minute Machine 1 Minute Inchworms Single Dumbbell Warmup 2 Sets: 50m Overhead Carry (25m Each Arm) 10 DB Rows Each Arm 10 DB Single DB […]

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Monday

CrossFit Inventive – CrossFitWarm-up60 Sec Forward Fold 30 Sec Lower Back/Hipflexor 30 Sec Glute Stretch E/S Twisted Cross 30 Sec E/S 30 Sec Puppy Dog Pose Activation 300m Machine (Double on Bike) 10 Hollow Rocks 20 Sec Superman Hold 10 HRPU’s 4 Alternating Single DB Devils Press (LIGHT) 300m Machine (Double on Bike)Metcon (2 Rounds […]

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Saturday

CrossFit Inventive – CrossFitWarm-upTwisted Cross 30 sec E/S Puppy Dog Pose 30 sec E/S Forward Fold 60 Sec Spiderman Lunge Reach Out 30 sec E/S Samson 30 Sec E/S Activation: 10 Scap Push-ups 5 Dumbbell Strict Press E/S 3 Inchworm 1 push-up 20 Sec Handstand Hold 5 Dumbbell Strict Press E/S 3 Inchworm 1 Push-up […]

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Friday

CrossFit Inventive – CrossFitWarm-up30 sec lower back/hipflexor 30 sec hamstring stretch 30 sec Samson E/S 30 sec Spiderman E/S 30 sec Puppy Fog Pose ACTIVATION 2000 Meter Run/Machine 2 Rounds: 15 Glute Bridges 30 Alternating Shoulder Taps 10 Banded Good MorningsMetcon (AMRAP – Rounds and Reps)“Cinnamon Swirl” AMRAP 20: 200 Meter Run 5 Strict Pull-ups […]

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Thursday

CrossFit Inventive – CrossFitWarm-up20 scorpions front/back Seated Pike stretch 60 sec Glute stretch 30 sec E/S Twisted Cross 30 sec E/S Calf Stretch 30 30 Calf Pumps Activation: 13/10 Cal Machine/200m Run 10 Russian KBS 10 Hollow rocks 20 second Superman hold 5 Box Step-Overs 13/10 Cal Machine/200m RunMetcon (Time)For Time: Buy in: 300m Double […]

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Wednesday

CrossFit Inventive – CrossFitWarm-up20 scorpions front/back Seated Pike stretch 60 sec Glute stretch 30 sec E/S Twisted Cross 30 sec E/S Wrist stretch 30 sec Front/back Activation: (Using two Light or 1 Moderate Dumbbell/empty barbell) 2 rounds: 3 Inchworm 1 push-up 3 Deadlifts 3 Hang power cleans 3 Shoulders 2 Overhead *Single Dumbbell complete the […]

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Tuesday

CrossFit Inventive – CrossFitWarm-upCousch Stretch 60 sec E/S Spiderman Lunger Hold/Rotation 30 sec E/S Seated Pike stretch 30 sec E/S Twisted Cross 30 sec E/S Calf Stretch 30 sec Each side 30 slow calf pumps Warmup Set 25 Double Unders 200 Meter Run 5 Bar Facing BurpeesMetcon (Time)“Long Beach” 1 Round: 160 Double Unders 800 […]

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Monday

CrossFit Inventive – CrossFitWarm-upFrog Stretch 60 sec’Couch Stretch 30 sec each side Spiderman lunge reach out 30 sec each side Puppy Dof Pose 30 sec 10 Scap Push ups 30 sec Superman Hold Activation 3 Rounds: 3 Inchworms 6 Double Dumbbell Bent Over Rows 9 Double Dumbbell Romanian DeadliftsMetcon (AMRAP – Rounds and Reps)“Nasty Dozen” […]

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Saturday

CrossFit Inventive – CrossFitWarm-up20 Scorpions front/Back 30 Second Lower Back/Hipflexor E/S Couch stretch 60 sec E/S Glute Stretch 30 sec E/S Twisted Cross 30 sec E/S Activation 2 Sets: Using lighter weight than the workout complete: 3 Inchworm 1 push-up 6 Alt DB Power Snatch 3 Reverse Burpees 6 Alt DB Hang Clean & JerkMetcon […]

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Friday

CrossFit Inventive – CrossFitWarm-up20 scorpions 30 sec Lower back/hipflexor each side 30 sec Glute Stretch each side 30 sec Twisted cross each side 30 sec Wrist stretch Front/Back Activation 3 sets: 5 Push-up to Down Dog 20 Plank 10 Slow Wall Squats or Air SquatMetcon (Time)For Time: 21-15-9: Dumbbell Power Cleans 20 Push-ups After Each […]

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Thursday

CrossFit Inventive – CrossFitWarm-upSeated Hamstring 60 sec Frog Stretch 60 sec Couch Stretch 30 sec each side Spiderman Lunge 30 sec each side 20 Red banded Pull aparts 10 Pass Throughs 400m Row/Ski/Run 800m Bike erg 10 Forward Lunges 10 Reverse Lunges 400m Row/Ski/Run 800m Bike ergMetcon (Time)For Time: 2000/1500m Row 100 Alternating Lunges 2000/1500m […]

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Wednesday

CrossFit Inventive – CrossFitWarm-upFrog Stretch 60 sec Couch stretch 30 sec each side Spiderman Lunge Hold 30 sec each side Puppy Dog pose 30 seconds 30 red banded pull aparts/15 Scap Push-ups 10 Red banded Press each side/Light DB Press 2 Sets 30 Second Front Plank 20 JSec Superman Hold 10 Glute Bridges 3 Inchworm […]

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TUESDAY

CrossFit Inventive – CrossFitWarm-upLower Back hipflexor 30 sec each side 30 Sec Glute stretch each side 30 sec Seated pike stretch (Hamstring) Twisted Cross 30 sec each side 10 Scap Push-ups 3 rounds: 200 Meter Run 10 Single Dumbbell Romanian Deadlifts (5 Each Side) 20 Single Dumbbell Bent Over Rows (10 Each Side)Metcon (Time)“Heldum” 5 […]

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Monday

CrossFit Inventive – CrossFitWarm-upFrog Stretch 60 sec Glute stretch 30 sec E/S Spiderman lunge hold with rotation 30 sec E/S Puppy Dog Pose 30 seconds ——— Activation 2 rounds: 3 inchworms 1 push-up 5 single arm thrusters each side 200m Machine/RunMetcon (Time)“Den” 10-9-8-7-6-5-4-3-2-1: Double Dumbbell Clusters 200 Meter Run/250m Row = 55 repThe big movement […]

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Saturday

CrossFit Inventive – CrossFitWarm-upFrog Stretch 60 sec Couch stretch 60 sec Each side Pupy Dog Pose 60 sec Twisted Cross 30 sec Each side ———– Activation: R1 : 20 sec Hollow rocks 20 sec Frog Hops 20 sec Air squats R2: 20 sec Burpees 20 sec Plank Hold 20 sec Air squatsMetcon (AMRAP – Reps)“Home […]

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Friday

CrossFit Inventive – CrossFitWarm-up30 Sec Lower Back/Hipflexor each side 30 sec Seated Pike Stretch 30 Sec Puppy Dog Pose 30 sec Calf Stretch Each Side 30 Calf Pumps 4 Rounds 20 Seconds Spiderman + Reach 10 Seconds Mountain Climbers Then: 4 Rounds 20 Seconds Single Unders 10 Seconds Air SquatsMetcon (Time)“Bubbles” For Time: 1 Burpee […]

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Thursday

CrossFit Inventive – CrossFitWarm-upSeated Pike stretch 60 sec Glute strtech 60 sec 20 sec calf Strtech each side 30 sec Puppy Dog Pose ———–Activation——— 10/7 cal Machine/150m run 20 sec Hollow Hold 3 Inchworm 1 Push-up 10/7 Cal Machine/150m run 20 Sec Plank Hold 20 Calf Pumps 10/7 cal Machine/150m run 20 Sec Superman hold […]

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Wednesday

CrossFit Inventive – CrossFitWarm-upFrog Stretch 60 sec Lower back/hipflexor 30 each side Twisted Cross 30 each side 30 sec Calf each side 20 banded pull aparts or 10 Scap push-ups 2 Sets 30 Seconds Single Unders 30 Seconds Samson 30 Seconds Slow Air Squats Dumbbell Warmup Each Side With Light Weight: 10 Deadlifts (Outside of […]

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Tuesday

CrossFit Inventive – CrossFitWarm-upLower back/Hipflexor 30 each side Glute 30 sec each side Spiderman lunge 30 sec each side Twisted Cross 30 sec each side 30 Seconds Calf Pumps 30 Seconds Shuttle Runs/Machine 30 Seconds Mountain Climbers 30 Seconds Shuttle Runs/Machine 30 Seconds Frog Hops 30 Seconds Shuttle Runs/Machine 30 Seconds Push-up to Down Dog […]

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Monday

CrossFit Inventive – CrossFitWarm-upFrog Stretch 60 sec Couch Stretch 60 sec each leg Puppy Dog Pose 60 sec 5-4-3-2-1: Inchworm to Push-ups Video After Each Set: 20 Second Hollow Hold 20 Seconds Over and Back Dumbbell Hops 20 Seconds Goblet Squats (Light WeightMetcon (Time)“Sfran” 21-15-9: Double Dumbbell Thrusters Strict Pull-ups Lighter Weight/Single Dumbbell Option: 30-20-10STIMULUS […]

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Saturday

CrossFit Inventive – CrossFitWarm-upHamstring Stretch 60 Sec Couch Stretch: 1 Minutes Each Side Puppy Dog Pose 1 Minute Hold Calf Stretch 30 Sec Each Side ACTIVATION 2 Rounds: 200m Run :30 Seconds Push-up to Down Dog :30 Seconds Russian Kettlebell Swings (Light Weight) 10 Scap Pulls or Scap Push-upsMetcon (Time)“The Green Mile” For Time: 1 […]

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Friday

CrossFit Inventive – CrossFitWarm-upFrog stretch 60 sec Couch stretch 60 sec E/S Spiderman lunge hold 30 sec E/S 30 sec Twisted Cross E/S —— Activation 2 rounds: 5 Frog Hops 5 HRPU 10/7 Cal Machine/100m run 5 Dumbbell Push press each sideMetcon (6 Rounds for time)“Alone Together Home WOD” On the 4:00 x 6 Rounds: […]

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Thursday

CrossFit Inventive – CrossFitWarm-upSeated Pike Stretch 30 sec Lower back/Hipflexore 30 sec Each Side 30 sec Samson Stretch Each side 20 sec calf Stretch Each side 20 red banded pass throughs or 20 scap push-ups ————— Activation: 20 Glute bridges 5 inchworm 1 push-up 30 calf pumps 10 forward/lateral leg swings each side 10 Hollow […]

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Wednesday

CrossFit Inventive – CrossFitWarm-upCouch Stretch 60 sec E/S Lower Back/Hipflexor 30 sec E/S Twisted Cross 30 sec E/S 30 sec Calf Stretch E/S 2 Rounds 30 Seconds Slow Air Squats 30 Seconds Spiderman + Reach 30 Seconds Down Dog 2 Rounds 20 Seconds Jumping Jacks 20 Seconds Air Squat Jumps 20 Seconds Mountain ClimbersMetcon (AMRAP […]

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Tuesday

CrossFit Inventive – CrossFitWarm-up30 sec lower back/hipflexor each side 30 sec spiderman lunge hold each side 30 sec Glute strtech each side 30 sec Twisted cross each side 30 sec wrist stretch 30 sec calf pumps each side 30 calf pumps —————– 2 rounds: 3 Inchworms 1 push-up 100 Meter Run/150m Row 20 Single Leg […]

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Monday

CrossFit Inventive – CrossFitWarm-up1 Minute Each Spiderman + Reach Active Samson Push-ups slow/fast 1 Minute Each Front Plank on Hands Side Plank (30 Seconds Each Side) Hollow Hold Video 1 Round 3 Strict Pull-ups 6 Push-ups 12 AbMat Sit-ups 12 Step Back LungesMetcon (Time)“Barbs” 3 Rounds: 10 Strict Pull-ups 20 Push-ups 30 Sit-ups 40 Jumping […]

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ANZAC DAY WOD 2020

CrossFit Inventive – CrossFit“They shall grow not old, as we that are left grow old; Age shall not weary them, nor the years condemn. At the going down of the sun and in the morning We will remember them.”Warm-upSpiderman Lunge Hold Glute Stretch Lower Back and Hip Flexor Stretch Calf Stretch Activation: 2 sets 100m […]

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Friday

CrossFit Inventive – CrossFit“IT’S FRIDAY”Warm-up20 scorpions front/back 30 sec lower back/hipflexor each side 30 sec glute stretch each side 60 sec Frog stretch 30 sed twisted cross each side 30 sec wrist stretch —————– Activation 2 Rounds: 5 inchworm 1 push-up 20 sec plank hold 10 air squats 5 Light Power Cleans —————-Metcon (3 Rounds […]

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Thursday

CrossFit Inventive – CrossFit“ASSAULT IN PROGRESS”Warm-upCouch Stretch 60 sec each side 30 sec twisted cross each side 30 sec Lower back/Hipflexor each side 60 sec frog stretch ———- Activation 2 Sets: 5 Light strict press each side 5 Light Goblet squats each side 5 HRPU 10 V-sitsMetcon (Time)For Time: 30-20-10 Double Dumbbell Push Press Air […]

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Wednesday

CrossFit Inventive – CrossFit“Challenge Yourself”Warm-up Frog Stretch 60 Sec Seated Pike Stretch 60 sec Glute stretch 30 sec each side Wrist stretch 30 sec Puppy Dog Pose 30 sec ————- 1 Minute Active Spidermans 40 Seconds Single Dumbbell Deadlifts (20 Seconds Each Side) 1 Minute Frog 40 Seconds Single Dumbbell Russian Swings 1 Minute Mountain […]

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Tuesday

CrossFit Inventive – CrossFitWarm-upTwisted Cross 30 sec each side 20 scorpions front/back 30 sec Lower back/hipflexor each side 30 sec spiderman lunge hold each side 30 sec calf stretch each side 30 slow Calf Pumps Easy Jog/RowSki: 400 Meters\Bike erge 800M 3 Rounds: 30 Seconds ALT Single Leg SLDL 30 Second Hollow Hold 30 Second […]

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Monday

CrossFit Inventive – CrossFit“One of the most difficult things to give away is kindness. It usually comes back to you” – Anonymous Warm-upSpiderman Lunge Hold 30 sec each side Glute stretch 30 sec each side 30 sec puppy dog pose Calf Stretch 30 sec each side 30 Slow Calf Pumps 2 Sets: 30 Seconds Single […]

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Saturday

CrossFit Inventive – CrossFitWarm-upGlute Stretch 30 sec each side Spiderman Lunge hold 30 sec each side Lower back/Hipflexor 30 sec each side Twisted Cross 30 sec each side calf Stretch 30 sec each side 30 Slow Calf pumps Home WOD Warm -up Set 3 rounds: 10 Frog Jumps V 200 Meter Run 5 Inchworm to […]

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Friday

CrossFit Inventive – CrossFit“DO SOMETHING TODAT THAT YOUR FUTURE WIL THANK YOU FOR”Warm-up*TODAY WE WILL ALL PARTICIPATING IN THE COMPTRAIN WOD 20 SCORPIONS F/B Seated Pike Stretch 1 Minute Quad Stretch 30 Sec Each Side Puppy Dog Pose 30 Seconds WRISTE STRETCH 300 SEC EACH SIDE Warmup Set x 2 With Lighter Weight: 6 Kettlebell […]

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Thursday

CrossFit Inventive – CrossFit“A LITTLE PROGRESS EACH DAY, ADDS UP TO BIG RESULTS”Warm-upSeated Pike Stretch 1 Minute Quad Stretch 30 Sec Each Side Puppy Dog Pose 30 Seconds WRIST 30 SEC F/B Activation 3 Sets: 3 Inchworm 1 Push-up 5 Single Leg Deadlifts Each Side 5 Single HPC Each Side 3 STOH Each Side 10 […]

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Wednesday

CrossFit Inventive – CrossFit“EXERCISE NOT ONLY CHANGES YOUR BODY, IT CHANGES YOUR MIND, YOUR ATTITUDE AND YOUR MOOD”Warm-up20 Scorpions Front/Back 30 Sec Lower Back/Hipflexor each Side 30 sec Glute Stretch each Side 30 Sec Twisted Cross each Side 30 Sec banded Pull aparts/Scap Push-ups 40 Sec Frog Hops 6 Inchworms 6 Alternating Dumbbell Hang Clean […]

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Tuesday

CrossFit Inventive – CrossFitWarm-up“If Life Changes from outside in, Life ends. If life changes from inside out, Life begins” “Unknown” Glute Stretch 30 Sec Each Side Lower back/Hipflexor Stretch 30 sec each Side Calf Stretch 30 Sec each Side 30 Slow Calf Pumps ————- Activation 2 Rounds: 10 Cal Machine/100m Run 10 Hollow Rocks/10 V-ups […]

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Monday

CrossFit Inventive – CrossFitWarm-up“If failure is not an option, neither is success.” Frog Stretch 90 Sec Spiderman Lunge Hold #0 Sec each side Twisted Cross 30 Sec each Side Puppy Dog Pose 30 Seconds Activation 3 Sets 10 Double Unders 30 Second Wall Sit 20 sec HS-Hold on Wall or 10 Push-Ups 30 Seconds Dumbbell […]

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Saturday

CrossFit Inventive – CrossFitWarm-upSpiderman Lunge Hold 30 Seconds Each Side Glute Stretch 30 Seconds Each Side Calf stretch 30 Seconds Each Side ACTIVATION 3 Rounds: 30 Seconds Plank 15 Glute Bridges 30 Seconds Cossack Squats 15 Air Squats Then… 400m RunMetcon (Time)“Toe to Toe” 2 Rounds For Time: 800 Meter Run 60 Wallballs 9/6kg 400 […]

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Friday

CrossFit Inventive – CrossFitWarm-upCouch Stretch 60 Sec Each Side Pike Stretch 60 Seconds Calf Stretch 30 Sec each Side Puppy Dog Pose 30 Sec ————– Activation: 50 Single Unders 50 Double Unders 2 Rounds: 30 Seconds Samson Stretch 15 Glute Bridges 30 Seconds Cossack Squats 10 Scap Push-upsMetcon (AMRAP – Rounds and Reps)“Home WOD” “Hannah […]

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Thursday

CrossFit Inventive – CrossFitWarm-upCouch Stretch 1 Minute Each Side Lower Back/Hipflexor 1 Minute Each Side Twisted Cross 30 Sec Each Side 30 Slow Calf Pumps WARM-UP 5 Rounds: 20 Plate Twist/Or weighted Object 10 Calorie Bike/Row/Ski OR 100m Jog 15 Dumbbell deadliftsMetcon (Time)“Spaceship” 5 Rounds For Time: 100m Odd-Object Carry 20 x 10m Shuttle Runs […]

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Hump Day

CrossFit Inventive – CrossFitWarm-upGlute Stretch 30 Sec Each Side Spiderman Lunge Hold 30 Sec Each Side Lower Back/Hipflexor 30 Sec Stretch Each Side 30 Slow Calf Pumps 30 Sec Puppy Dog Pose 30 Sec Twisted Cross Each Side 2 ROUNDS: 30 Seconds Dumbbell Deadlift (Single or Double) 30 Seconds Squat Hold 20 Overhead Plate Circles […]

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Tuesday

CrossFit Inventive – CrossFitWarm-upCouch Stretch 1 Minute Each Side Seated Pike Stretch 1 Minute Each Side WARM-UP 8 Minutes Straight 1 Minute Machine/Run 1 Minute Glute Bridges 1 Minute Machine/Run 1:00 Hollow Rocks 1 Minute Machine/Run 1 Minute Glute Bridge Walkouts (4 step) 1 Minute Machine/Run 1 Minute Calf PumpsMetcon (Time)“Home WOD” “Double Down” For […]

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Monday

CrossFit Inventive – CrossFitWarm-upPike Stretch: 1 Minutes Glute Stretch 1 Minute Each side 30 Second Lower Back/Hipflexor Wrist Stretches: 30 Seconds Each Side ACTIVATION 3 Sets 30 Sec Machine/100m run 10 Dumbbell Strict press 15 Air SquatsMetcon (Weight)Stamina Squats On the Minute x 10: 1 Front Squat 3 Back Squats Barbell loaded at 65% of […]

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Sunday Midline Hit Out

CrossFit Inventive – CrossFitMetcon (No Measure)Sunday Midline: 10 Minute EMOM: Min 1- 30 Sec Plank Hold Min 2- 40 Ankle Taps Min 3- 30 Sec Side Plank (L) Min 4- 40 Elbow Knee Cycles Min 5- 30 Sec Side Plank (R) Min 6- 20 Crunches Min 7- 30 Sec Plank Min 8- 45 Sec Plate […]

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Saturday

CrossFit Inventive – CrossFitMetcon (Time)“HOME WOD” 5 Rounds For Time: 400m Run 20 Alternating Dumbbell Snatches 20 Single Arm Dumbbell OHS *Power Snatches change arms every rep *OHS change arms as athlete chooses

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Friday

CrossFit Inventive – CrossFitWarm-upTwisted Cross 30 Seconds Each Side Puppy Dog Pose 30 Seconds Couch Stretch – 1 Minutes Calf Stretch 30 Sec each Side ACTIVATION 2 Rounds: 300 Meter Row/Run 3 Strict Pull-Ups/Bent over row 5 Strict Dumbbell Press Each side 5 Pause Air Squats (3 Second Pause in the bottom)Metcon (Time)“Kalsnew” For Time: […]

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Thursday

CrossFit Inventive – CrossFitWarm-upFrog Stretch 60 sec Each Side Spiderman Lunge Hold 60 sec Each Side Lower Back/Hipflexor 60 sec Each Side Calf Stretch 30 sec Each Side 40 Calf Pumps Warmup Set 1 20 Double Unders 10 Alt. Reverse Lunges 5 Reverse Burpees Performed With Lighter Weight Warmup Set 2 10 Double Unders 10 […]

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Wednesday

CrossFit Inventive – CrossFitWarm-upMOBILITY Couch Stretch: 1 Minutes Each Side Twisted Cross: 30 Seconds Each Side 30 second calf stretch Each Side ACTIVATION 3 Sets 30 Seconds Squat Hold 30 Seconds Skipping/Bounding claps 30 Seconds Plank Hold 30 Seconds InchwormsMetcon (5 Rounds for reps)“Home WOD” “Kansas City” 5 x 3:00 AMRAP, Resting 1:00 between: AMRAP […]

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