0411 309 884

Todays Workout

Saturday

CrossFit Inventive – CrossFitWarm-upMetcon (Time)Teams of 2 Complete: For Time: 800m Run Together 42 Power Snatch @40/30kg 800m Run Together 42 Power Cleans @50/35kg 800m Run Together 42 x Complex= 1 Power clean + 1 Hang Squat Clean @60/40kg 40 min cap

Read more

Friday

CrossFit Inventive – CrossFitWarm-upFrog Stretch 2 mins Couch stretch 1 min e/s Twisted Cross 30 e/s 30 sec Puppy Dog pose (side/front/side) —————— Activation 10 Red banded pull-aparts 10 Pass throughs 10 Press 10 air squats 1 sec pause in bottom of squat 10 Frog Hops 10 Scap-Pulls 3 Strict pull-ups/5 Ring Rows ———- Running […]

Read more

Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-upGlute Stretch 1:00 e/s Twisted Cross :30 e/s Lower Back Hip Flexor 1:00 e/s Lunge with rotations :30 e/s —— 1:00 Machine 5 Inchworms + Push Up 5 Russian KB Swings 1:00 Machine 5 Inchworms + Push Up 5 KB Goblet SquatsMetcon (No Measure)EMOM 30 1: :45 KB Swings @24/16 2: […]

Read more

Thursday

CrossFit Inventive – CrossFitWarm-upDouble carpark Run 1 lap Inchworm 1 lap spideran Lunge (rotation) 10 Leg Swings Forwrd/Lateral 10 Wall Squats 30 Sec Calf Stretch e/s 30 Calf Pumps 10 Scap Pulls 10 Kipping Knee Raises 5 Strict Push-ups 20 Holow Rocks ———————-Metcon (Time)For Time: Buy-In: 800m Run ‘Into’ 3-6-9-12-15-18-15-12-9-6-3 of: Abmat Sit-ups Strict Push-ups […]

Read more

Olympic Lifting

CrossFit Inventive – Olympic WeightliftingWarm-upFrog Stretch 2 mins Couch Stretch 1 min e/s Glute stretch 30 sec e/s Twistd Cross 30 sec e/s Puppy Dog Pose 30 sec Wrist Stretch 30 sec —————– Barbell: 10 Wrist Rotations 10 Good Mornings 3 Clean High Pulls 3 Power Cleans 3 Hang High Pulls 3 Hang Power Snatch […]

Read more

Wednesday

CrossFit Inventive – CrossFitWarm-upBanded Shoulders Mobility Wrist Forearm 30 front/back Glute stretch 30 e/s Calf stretch 30 e/s 30 Calf Pumps ——————- Activation Tabata: 20/10 x 8 sets Skipping Handstand Hold (Split into 2 groups to save floor space) *Skipping can be a mix of singles or Doubles.Metcon (No Measure)Midline/Skils 3 Sets Min 1- L-Sits […]

Read more

Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-upTwisted Cross 30 e/s Puppy Dog Pose 30 sec Lower Back Hip Flexor 30 e/s TableTop Stretch 30 seconds ——- :30 Machine 10 Air Squats 10 Bodyweight lunges :30 Machine 10 HRPU —- Go Over DB MovementsMetcon (AMRAP – Rounds and Reps)AMRAP 15 5-10-15-20-25 etc DB OH Lunge @22.5/15 Burpee’s Alternating […]

Read more

Tuesday

CrossFit Inventive – CrossFitWarm-upBanded Shoulder Mobility Wrist stretch front/back Straddle Stretch 30 sec Spiderman Lunge Hold with Rot 30 e/s 40 Calf Pumps ————— Activation: 10 Wrist rotations 3 Clean High Pulls 3 Power Cleans — 4 Wall Walks or 90 sec handstand walk practiceMetcon (AMRAP – Rounds and Reps)18 min amrap: 15/12 Cal Row/Bike/Ski […]

Read more

Monday

CrossFit Inventive – CrossFitWarm-upBanded Shoulder Mobility Frog Stretch 60 sec Couch Stretch 30 e/s Spiderman Lunge Hold (rotation) 30 e/s Wrist Stretch 30 e/s —————– Activation 10 Scap-Pulls 10 Kipping Swings 5 Strict Pull-ups/Ring Rows Barbell: 10 Wrist rotation 3 POWER SNATCH 3 OHS 3 SQUAT SNATCH —— 5 Front Squats 3 Push Jerks 3 […]

Read more

Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up20 Scorpions Front/Back Forward Fold 45 seconds Glute Stretch 30 e/s Calf Stretch 30 e/s 40 Calf Pumps ——- 2:00 Machine – increasing pace throughout 200M JogMetcon (Time)For Total Time 1000/800M Row/Ski 500M Run REST 2:00 800/650M Row/Ski 400M Run REST 2:00 600/500M Row/Ski 300M Run REST 2:00 500/400M Row/Ski 200M […]

Read more

Saturday

CrossFit Inventive – CrossFitWarm-upCouch stretch 1 minute each side 30 sec Lowerback/Hipflexor each side Spiderman Lunge Hold 30 sec each side Front Rack Stretch 30 sec Puppy Dog Pose 30 Sec Wrist 30 sec Front/Back —————- Activation P1. Machine P2. 5 Deadlifts 5 Front Squats + 5 Hang Power Cleans + 5 hang Squat cleans […]

Read more

Staying in shape during the holidays

We know when the holidays are coming up, we tend to relax a little on our fitness journey and say ” I’ll take it back next year” but wouldn’t it be great to keep track of your workout all year long as a new habit of you daily life. The last thing you want is […]

Read more

Friday

CrossFit Inventive – CrossFitWarm-up20 scorpions front/back 30 sec Lower back/hipflexor 30 sec twisted cross 30 sec Puppy Dog Pose Activation 20 Red banded Pull aparts 10 Scap Pulls Bar or Rings 10 Red banded pass throughs 10 Kipping Swings Bar or Rings 20 Banded Stiff Legged deadlifts ————– Today we need to establish our positions […]

Read more

Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-upUpright Hamstring Stretch 30 e/s Lower Back Hip Flexor 30 e/s Calf Stretch 30 e/s 40 Calf Pumps —– 400M Jog 10 Alternating Lunges 20 Alternating Shoulder Taps 200M Jog 5 HRPU 10 Air SquatsMetcon (AMRAP – Rounds and Reps)AMRAP 30 200M Run 10 HRPU 20 Air Squats 200M Run REST […]

Read more

Thursday

CrossFit Inventive – CrossFitWarm-upGreen Banded Shoulder Mobility 20 Scorpions Front/Back Lower Back Hipflexor 30 sec each side Glute Stretch 1 min each side Spiderman Lunge Hold 30 sec each side Into Single Leg Seated Hamstring each side —————- Barbell Activation: 10 Wrist Rotations 2 Rounds: 5 Clean Deadlifts 5 Clean High Pulls 5 Tall Cleans […]

Read more

Olympic Lifting

CrossFit Inventive – Olympic WeightliftingWarm-upWALLBALL T-SPINE STRETCH 3 X 30 SEC 1 MIN WALLBALL PUPPY DOG POSE 1 MIN GLUTE STRETCH EACH SIDE 30 SEC TWISTED CROSS EACH SIDE —————– ACTIVATION PVC: 10 Pass Throughs 10 Pass Arounds each way 10 OHS 10 Static Squat Pass Throughs ————- Barbell: 3 Snatch Pulls 3 Power Snatch […]

Read more

Wednesday

CrossFit Inventive – CrossFitWarm-up20 scorpions Front/back 30 sec Lower Back/Hipflexor each side 30 Sec Glute Each side 30 Sec Puppy Dog Pose ————— Midline: 15 min emom: (5 sets) Min 1 – 20 Sec L-Sit Min 2 – 20 Hollow Rocks Min 3 – 20 V-SitsMetcon (AMRAP – Rounds and Reps)25 Minute Amrap: 1 Rope […]

Read more

Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-upTwisted Cross 30 e/s Lunge with rotation 30 e/s Lower Back Hip Flexor 30 e/s 20 Scorpions Front/ Back —– 1:00 Machine @ steady pace 5 Inchworms + Push Up 10 Air Squats 5 Frog Hops ——- Perform a few reps of each DB MovementMetcon (Time)For Time *600M Row/Ski* 3 Rounds […]

Read more

Tuesday

CrossFit Inventive – CrossFitWarm-upGreen banded shoulder mobility Lower back/Hipflexor 1 min each side Glute stretch 1 min each side Calf Stretch 30 sec each side 30 calf pumps —————- Activation 30 red banded Pull-aparts 10 strict Push ups 10 Scap Pulls 10 Kipping knee raises 30 Sec handstand holdFloor Press (12-10-8-6)Warm up set of 10 […]

Read more

Monday CrossFit Total Test

CrossFit Inventive – CrossFitWarm-up1 min Frog Stretch 1 min Couch stretch each side 30 sec Lower Back/Hipflexor each side 1 min Puppy Dog Pose 30 Sec Twisted Cross each side 1 min Ankle Mobility ————— 10 Barbell Good Mornings 5 Barbell back Squats 5 Strict Press 5 Deadlifts 20 Glute Bridges (Body weight)The CrossFit Total […]

Read more

Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up1:00 Machine – easy pace 5 Inchworms + push up 5 Air Squats with pause in bottom 1:00 Machine – Increased pace 10 Scorpions Front/Back 1:00 Machine Increased Pace 5 Inchworms no push upMetcon (No Measure)Machine Conditioning E4MOMX4 55/40 Cal Row/Bike/Ski Rest 4:00 E8MOMX2 100/70 Cal Row/Bike/Ski – Assault Bike perform […]

Read more

Saturday

CrossFit Inventive – CrossFitWarm-up1 min lower back/hipflexor each side 1 min Glute stretch each side 30 sec Twisted Cross each side 30 sec puppy dog pose 30 sec wrist stretch front/back —————— P1. 30 red banded pull aparts + 10 pass throughs + 10 Press each side P2. 20 halo Glute bridges + 5 inchworm […]

Read more

Friday

CrossFit Inventive – CrossFitWarm-upGreen banded shoulder mobility Lower back/Hipflexor 30 each side Glute stretch 30 each side Spiderman lunge hold 30 each side Wrist stretch 30 sec —————————– Activation 10 Barbell wrist rotations 5 Strict press 5 Push press 5 SDHP —— Today lift 2 Push jerks 1 Split jerks ——–2 Push Jerk + 1 […]

Read more

Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-upCouch Stretch 30 e/s Glute Stretch 30 e/s 20 Scorpions Front/Back —– 5 Inchworms 20 Calf Pumps 200M Run 10 Air Squats 20 Calf Pumps 200M Run —– Perform a few reps of DB MovementsMetcon (AMRAP – Rounds and Reps)AMRAP 35 800M Run 20 S/A Devils Press 400M Run 10 S/A […]

Read more

Thursday

CrossFit Inventive – CrossFitWarm-upWallball T-spine stretch 3 x 30 sec/15 rest Wallball Puppy Dog Pose 1 minute Twisted Cross 30 sec each side Glute stretch 30 sec each side Calf stretch 30 sec each side 30 Calf pumps —————– Activation: 20 Red banded pull aparts 10 Pass Throughs 10 OHS Barbell: 10 Good Mornings 3 […]

Read more

Wednesday

CrossFit Inventive – CrossFitWarm-up2 minute machine 30 sec Lower back/hipflexor each side 30 sec spiderman lunge hold each side 30 sec Front Rack Into: 30 sec Puppy Dog Pose 30 sec Wrist front back —————– 30 banded Pull aparts 20 Banded Stiff Legged Deadlifts 20 Hollow Rocks 5 Inch worm 1 push-up 10 Frog HopsMetcon […]

Read more

Olympic Lifting

CrossFit Inventive – Olympic WeightliftingWarm-upFrog Stretch 2 mins Glute Stretch 30 sec each Side Front Rack Stretch 30 sec Puppy Dog Pose 30 seconds Wrist Stretch 30 sec Front/back Banded Ankle Mobility 30 sec each side ——— Barbell: 10 Wrist Rotations 5 Front Squats 3 hang Muscle cleans 3 hang Power cleans 3 power cleans […]

Read more

Tuesday De-Load

CrossFit Inventive – CrossFitWarm-upBanded Shoulder Mobility Glute Stretch 1 minute each side Spiderman Lunge Hold 30 sec each side Calf Stretch 30 sec each side 30 calf Pumps ————- 200m Run Empty Barbell Bear Complex: 1 Power Clean 1 Push Press 1 Back Squat 1 Push Press from back rack x 3 Into: 10 Scap […]

Read more

Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-upLower Back Hip Flexor 1min e/s Forward Fold 60 sec Twisted Cross 30 e/s —- 1:00 Machine 20 Banded RDL 5 Inchworms no push upMetcon (Time)For Time 1000/800M Row 50 Abmat Sit Ups 10 KB Swings @24/16 800/650M Row 40 Abmat Sit Ups 15 KB Swings 600/500M Row 30 Abmat Sit […]

Read more

Monday

CrossFit Inventive – CrossFitWarm-upCouch Stretch 1 minute each side Frog Stretch 90 seconds Banded Ankle Mobility 1 minute each side Banded Shoulder Mobility ————- Activation 20 Halo Glute Bridges 2 laps Halo Crab Walks 5 Inchworm 1 Push-upBack Squat (Pausing Complex: OnE 90 X 5 sets)1 Pausing Back Squat ( 2 sec in Bottom) 2 […]

Read more

Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up1:00 Machine 5 Inchworm + Push Up Lunge + Rotation 5 each side 1:00 Machine 10 Alt Shoulder Taps 10 Air Squats – 1 sec pause 1:00 MachineMetcon (AMRAP – Reps)E2MOMX5 20/15 Cal Machine Max Rep HRPU REST 2:00 E2MOMX5 20/15 Cal Machine Max Rep Air Squat REST 2:00 E2MOMX5 20/15 […]

Read more

Saturday

CrossFit Inventive – CrossFitWarm-up20 Scorpions Front/Back 1 Lap inchworm 1 push-up 1 Lap Spiderman Lunge 30 Red Banded Pull Aparts 10 Push-ups 10 Scap Pulls 10 K2E/Kipping Knee Raises 60 Second Plank HoldMetcon (Time)For Time- In Pairs: 200 Deadlifts @90/70kg 200 T2B 200 Push-ups *1 Partner Work, While other Partner completes 15 Cals on the […]

Read more

Friday

CrossFit Inventive – CrossFitWarm-upGreen Banded Shoulder Mobility 30 second Glute Stretch each Side 30 second Spiderman Lunge Hold each side 30 Second Wrist Stretch —————- Barbell: 10 Wrist Rotations 3 Strict Press 3 Push Press 3 Push Jerk 3 Power Clean & Jerks 3 Front Squats 3 Thrusters ————- Todays Workout is a 30 minute […]

Read more

Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up20 scorpions F/B 30 sec Lower back/Hipflexor E/S 30 sec Spiderman lunge hold E/S 30 sec Puppy Dog Pose 30 Sec Twisted Cross E/S 30 sec Calf Stretch E/S 30 Calf Pumps ———- Activation 10 HRPU 30 Banded SLDL 10 Hollow Rocks 30 Alt Shoulder Taps 10 Frog HopsMetcon“ELM STREET” 2 […]

Read more

Thursday

CrossFit Inventive – CrossFitWarm-upFrog Stretch 2 mins Couch Stretch 60 Sec Each Side Banded Ankle Mobility 60 Sec Each Side Front Rack Stretch 30 seconds Puppy Dog Pose 30 Seconds Wrist Stretch 30 seconds ———————– 10 Wrist Rotations 10 Single Leg Barbell SLDL 5 Front Squats 5 Squat Cleans 10 Back Rack Alt Box Step-upsFront […]

Read more

Wednesday

CrossFit Inventive – CrossFitWarm-up20 Scorpions Front/Back 20 sec lower back/hipflexor each side 30 sec glute stretch each side 30 sec Puppy Dog Pose 30 Sec Twisted Cross each side 30 sec calf stretch E/S 30 Calf pumps ——————— 30 Red banded Pull aparts 10 Pass Throughs 10 Press each side 10 Hollow Rocks 30 Sec […]

Read more

Olympic Lifting

CrossFit Inventive – Olympic WeightliftingWarm-upMedball T-Spine stretch 3 x 30 sec/15 rest 1 minute Green Banded Ankle mobility E/S 30 sec Spiderman Lunge Hold E/S 30 sec Glute Stretch each side Puppy Dog pose 1 minute ——————– 15 burpees Luke & Michelle PVC Pipe: 10 pass throughs 10 Pass arounds 3 Snatch Grip Push Jerk […]

Read more

Tuesday

CrossFit Inventive – Pure ConditioningWarm-upGlute Stretch 30 seconds each side Twisted Cross 30 seconds each side Puppy Dog Pose 30 seconds Calf stretch 30 seconds each side 30 Calf Pumps —————- 1 Round: 8/5 Cals 5 Strict Push-ups 20 Single Skips 8/5 Cals 5 Strict Push-ups 40 Dubz or 20 Single SkipsMetcon (No Measure)Every 5 […]

Read more

Tuesday

CrossFit Inventive – CrossFitWarm-up20 Scorpions Front/Back 1 minute Lowerback/Hipflexor E/S 1 minute Glute Stretch E/S 30 Second Puppy Dog Pose 30 Second Front Rack Stretch 30 Second Wrist Stretch —————– Barbell: 10 Wrist Rotations 5 Deadlifts 5 Hang Power Clean 5 Push JerksDeadlift (3-2-1/3-2-1)Working Off last weeks two Deadlift Waives. Aim to go 5 KGS […]

Read more

Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up1 minute machine 20 Scorpions 5 inchworm 1 push-up 30 sec plank hold 20 Alt shoulder taps 30 second Machine 30 sec Hollow Rock Hold 30 Glute Bridges (No Band)Metcon (Time)4 Sets: 750/600m Row 25 Burpee Over Rower 750/600m Row 3 mins rest between sets (40 min cap* Row Metres: Bike […]

Read more

Monday

CrossFit Inventive – CrossFitWarm-upBanded Shoulder Mobility Wrist stretch 30 seconds Front/Back 30 Sec Spiderman Lunge Hold (rotation) E/S 30 Second Calf stretch each side 30 Calf Pumps —————– Activation 10 Scap-Pulls 10 Kipping Knee Raises 30 Second Hollow Hold 30 Sec Handstand Hold/Wall Walk HoldMetcon (2 Rounds for reps)“Gymnasty” 0:00-1:00: Max Strict Handstand Push-ups Rest […]

Read more

Saturday Teams Of 2

CrossFit Inventive – CrossFitWarm-upGlute stretch 1 min each side Lower back/Hipflexor 1 min each side Twisted Cross 30 sec each side Puppy Dog Pose 1 minute Wrist stretch 30 sec Front/back ————– Barbell: P1: 3 Power clean 3 Push Jerk 3 Clean & Jerk P2: Light Machine (Swap) P1: 3 Snatch Pulls 3 Power Snatch […]

Read more

Friday

CrossFit Inventive – CrossFitWarm-upCouch Stretch 1 minute each side Lower back/Hipflexor 1 minute each side Spiderman Lunge Hold 30 sec each side Twisted Cross 30 sec each side Calf Stretch 30 sec each side 30 Calf Pumps ——————- Midline: 12 minute EMOM Min 1- 20 Sec L-Ring Hold Min 2- 20 Hollow Rocks Min 3- […]

Read more

Thursday

CrossFit Inventive – CrossFitWarm-upBanded Shoulder Mobility Spiderman lunge hold 30 sec each side+ (rotation) Glute stretch 30 sec each side 1 minute Static Squat Hold( Drive knees out) ————— Activation 10 Air Squats 10 Barbell Good Mornings 5 Hang Power Snatch 5 Front Squats 1 Minute Plank HoldHang Power Snatch (5 Reps On Every 90 […]

Read more

Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-upLower Back Hip Flexor 30 e/s Glute Stretch 30 e/s Twisted Cross 30 e/s Spiderman Lunge 30 e/s Puppy Dog Pose 60 sec —– 1 Round 15 Cal Machine 10 Alt Lunges 5 Russian KB Swings 5 S/A KB Push Press e/s 5 Frog HopsMetcon (AMRAP – Rounds and Reps)AMRAP 30 […]

Read more

Olympic Lifting

CrossFit Inventive – Olympic WeightliftingWarm-upCouch Stretch 1 min each side Frog Stretch 2 minutes Front Rack stretch 30 sec Puppy Dog Pose 30 sec Wrist 30 sec ——————- Barbell: 10 Good Mornings 5 Back Squats 10 Wrist rotations 5 Front squats 3 Clean Pulls 3 Squat cleans 3 Power cleans 3 Hang Squats cleans ——– […]

Read more

Wednesday

CrossFit Inventive – CrossFitWarm-upCouch Stretch 1 minute each side Lower back/hipflexor 30 sec each side Spiderman Lunge Hold 30 sec each side Puppy Dog Pose 30 seconds 30 sec Wrist Stretch Calf stretch 30 seconds each side 30 Calf pumps ————– 50 Red banded Pull aparts 10 Pass Throughs ———— Barbell: 3 Push Press 3 […]

Read more

Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up (No Measure)Spiderman Lunge w rotation 60 e/s Twisted Cross 30 e/s Glute Stretch 60 e/s Puppy Dog Pose 60 sec —– 1:00 Machine 7 Inchworm + Push Up 10 Alt Shoulder Taps 1:00 Machine :30 Hollow Rock Hold 1:00 Plank Hold —– Warm Up DB movementsMetcon (Time)For Time (35:00 Cap) […]

Read more

Tuesday

CrossFit Inventive – CrossFitWarm-upLowerBack/Hipflexor 30 seconds each side Glute Stretch 1 minute each leg Forward Fold 1 minute Spiderman Lunge Hold 30 sec each side Calf stretch 30 seconds each side 30 calf pumps ————–Deadlift (3-2-1/3-2-1)Double Deadlift Wave Build up: 3 reps @70% 2 reps @75% 1 Rep @80% – 3 reps @75% 2 reps […]

Read more

Monday

CrossFit Inventive – CrossFitWarm-upCouch Stretch 1 minute each side Frog Stretch 2 minutes Calf stretch 20 seconds each leg Puppy Dog Pose 30 seconds 30 calf pumps 10 Strict Push-ups ————— Activation Tabata 20/10 Skipping Handstand Hold *Chose double unders or Singles or mix. Scale HS-Hold to Wall Walk HoldBack Squat (10-8-6-4-2)If you did this […]

Read more

Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-upCouch Stretch 30 e/s Glute Stretch 30 e/s Forward Fold 60 seconds 20 Scorpions Front/Back —– Core Work 20 Hollow Rocks 20 V-ups 20 Elbow Knee Cycles :30 Side Plank e/sMetcon (No Measure)Machine Conditioning 3:00 For Max Distance Rest 1:00 2:30 For Max Distance Rest :30 2:00 For Max Distance Rest […]

Read more

Saturday

CrossFit Inventive – CrossFitWarm-upLower Back/Hipflexor 1 minute each side Puppy Dog Pose 30 seconds Twisted Cross 30 seconds each side Glute Stretch 30 seconds each side ————– Each Partner Perform 2 Rounds of Each: P1. 10 Strict Push Ups 5 KB- Push Press Each Arm 10 Hollow Rocks/V-Sits P2. Moderate pace on Machine (Swap)Metcon (AMRAP […]

Read more

Friday

CrossFit Inventive – CrossFitWarm-upFrog Stretch 2 minutes Glute stretch 1 minute each side Lower back/Hipflexor 30 sec each side Puppy Dog Pose 30 seconds Wrist Stretch 30 seconds ————– Activation 30 Halo Banded Glute Bridges 10 Barbell Good mornings 10 Barbel Front Rack Wrist Rotations 5 Front Squats 5 Back SquatsFront Squat (On every 90 […]

Read more

Thursday

CrossFit Inventive – CrossFitWarm-upBanded Shoulder Mobility 1 minute Lower Back/Hipflexor each side 1 minute Glute Stretch 1 Minute spiderman lunge hold 30 second wrist stretch front/back ————— Barbell: 10 Wrist rotations 5 Front Squats 5 Power clean 3 squat cleans 3 split jerks 3 clean and jerksClean and Jerk (On Every minute x 10)Power or […]

Read more

Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up1 Minute Couch stretch 30 second Lower back stretch 30 sec Glute stretch 30 second Puppy Dog Pose —————– Activation 1 minute machine 30 second static squat hold 10 air squats 3 Inchworm + 3 Push-ups 30 sec machine 10 Frog Hops 10 Hollow Rocks 30 Sec Plank HoldMetcon (Time) FOR […]

Read more

Wednesday

CrossFit Inventive – CrossFitWarm-upLower back/Hipflexor 1 minute each side Glute Stretch 1 minute each side Spiderman Lunge Hold 30 seconds each side Calf stretch 20 seconds each side 30 Calf Pumps ——————- Activation 20 Banded Stiff Legged Deadlifts (SLDL) 30 Red banded Pull aparts + 10 Pass throughs 5 Inchworm 1 push-up 50 single skips […]

Read more

Olympic Lifting

CrossFit Inventive – Olympic WeightliftingWarm-upMed Ball Thoracic spine 3 x 30 seconds/15 rest Table Top 30 seconds Lower/Back Hipflexor 30 sec E/S Spiderman lunge 30 sec E/S ——————- Red Band: 30 pull aparts 10 Pass throughs 10 OHS 10 Press E/S ——— Barbell: 10 SLDL 3 Snatch High Pulls 3 Power Snatch 3 Hang Snatch […]

Read more

Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-upCouch Stretch 60 e/s Twisted Cross 60 e/s Forward Fold 60 Seconds 20 Scorpions Front/Back —- 1 Set 20 Alternating Shoulder Taps 20 Step Back Lunges 10 HRPU 1:00 MachineMetcon (AMRAP – Reps)10 Rounds – For Total Reps 1:00 Max Machine Cals :30 Rest :30 Max Burpee’s 1:00 Rest – The […]

Read more

Tuesday

CrossFit Inventive – CrossFitWarm-upGlute stretch 1 minute each side Lower Back Hipflexor 30 sec each side Spiderman lunge hold 30 sec each side Twisted cross 30 sec each side ———————– 4 laps banded crab walks 1 lap inchworm 1 minute machine 1 minute plank hold ——————— Barbell progressions for todays complex2 Muscle Cleans 1 Pausing […]

Read more

Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-upSpiderman Lunge with rotation 1:00 e/s Glute Stretch 1:00 e/s Lower Back Hip flexor 1:00 e/s —– 2 Sets 1:00 Machine 5 Inchworms + Push Up 5 Air Squats – 1 second hold —– DB Movements with coach.Metcon (Time)For Time (30:00) 1200/1000M Machine 50 DB Goblet Squats @22.5/15 1200/1000M Machine 50 […]

Read more

Monday

CrossFit Inventive – CrossFitWarm-upFrog Stretch 2 mins Glute Stretch 1 minute each side Lower Back/Hipflexor 30 seconds each side Puppy Dog Pose 30 seconds —————- Activation 2 Laps Crab Walks + 20 glute bridges Barbell: 10 Wrist Rotations 5 Front Squats 5 Push Press 3 Thrusters 3 OHS 3 Hang Power Snatch —————-Back Squat (10-8-6-4-2)10 […]

Read more

Saturday Teams oF Two

CrossFit Inventive – CrossFitWarm-upLower back/hipflexor 1 min each side Glute stretch 1 min each leg Spiderman lunge hold 30 sec each side Puppy dog pose 1 minute —————– P1. 30 sec plank 5 scap pulls 5 kipping knee raises 5 strict pull ups/ring rows ———- P2. 10 air squats 10 frog hops 10 reverse lunges […]

Read more

Friday

CrossFit Inventive – CrossFitWarm-upFrog Stretch 2 minutes Glute stretch 1 minute each side Lower back/Hipflexor 30 sec each side Puppy Dof Pose 30 seconds Wrist Stretch 30 seconds ————– Activation 30 Halo Banded Glute Bridges 10 Barbell Good mornings 10 Barbel Front Rack Wrist Rotations 5 Barbell Back Squats 5 Front SquatsFront Squat (On Every […]

Read more

Thursday

CrossFit Inventive – CrossFitWarm-upLower back/Hipflexor 1 minute each side 30 second spiderman lunge hold each side 30 second calf stretch each side 30 calf Pumps ——– Activation 2 laps banded Crab Walks 20 banded Glute bridges 20 Banded SLDL 10 Frog Hops 1 Minute machine 10 Frog HopsGymnastic Stamina (Time)For Time: 21-15-9 Calorie Machine Bar […]

Read more

Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up (No Measure)1 Minute Machine 20 Single Glute Bridges (10 each side) 20 Alternating Shoulder taps 30 Second Plank Hold 30 Second machine 5 Inchworm 1 Push ups 10 Air Squats ——— 1 Round: 200m machine (Double Bike) 6 Alt DB Hang Clean & Jerk 6 lateral Jumps over DB 6 […]

Read more

Olympic Lifting

CrossFit Inventive – Olympic WeightliftingWarm-upFrog Stretch 2 mins Glute startch 1 minute each side Front Rack stretch 30 sec Puppy Dog Pose 30 sec Wrist stretch 30 sec ————— Activation 10 Barbell Good Mornings 10 Wrist rotaions 5 Front Squats 3 Power clean 3 Hang power clean 2 Squat clean 2 hang squats clean 3 […]

Read more

Wednesday

CrossFit Inventive – CrossFitWarm-upBanded Shoulder Mobility Glutre stretch 1 minute each side Spiderman Lunge Hold 30 sec each side Table Top 30 seconds Calf Stretch 30 seconds each side 30 Calf Pumps —————— Activation: 10 Barbell Good Mornings 5 Back Squats 3 Snatch Grip Push Jerk 3 OHS 3 Snatch Balance ————–Metcon (Weight)Snatch Technique On […]

Read more

Tuesday

CrossFit Inventive – CrossFitWarm-up2 minutes on ERG 1 minute Glute Stretch each side 30 second Spiderman Lunge hold each side 30 Sec Twisted cross each side 30 Sec wrist Stretch ———- 1 Wall Walk with 10 sec Hold 5 Scap Pulls 20 Sec HS-Hold 5 Strict Pull-ups/Ring Rows 10 Hollow Rocks 10 Air Squats ———–Metcon […]

Read more

Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up30 Sec machine 5 inchworm 1 push-ups 10 Alt Reverse Lunges 10 Air squats 30 Sec machine 30 sec plank hold 30 sec Static Wall squat 20 Alt Shoulder Taps 30 Sec Machine 10 Frog Hops 10 V-SitsMetcon (No Measure)30 Minute EMOM: Min 1 – Cal Machine Min 2- KB-SDHP 24/16 […]

Read more

Monday

CrossFit Inventive – CrossFitWarm-upFrog Stretch 2 mins Glute Stretch 1 minute each side Puppy Dog Pose 1 minute Wrist/Forearm Stretch 30 seconds 30 Calf Pumps ——— Activation 10 Banded Press each side 10 Hollow rocks 15 Air Squats 200m ROW/Ski/400m Bike erg 20 Halo Glute Bridges ———- Barbell 10 wrist rotations 5 strict press 1 […]

Read more

Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-upGlute stretch 1 minute each side Lower Back/Hip flexor 30 sec each side Puppy Dog Pose 1 minute ————— 2 Round: 3 Sec machine 5 Scap Pulls 5 Strict pull-ups/Ring Rows 30 Second Plank HoldMetcon (Time)Conditioning Meets Accessory For Time 3km Row Into: 3 Rounds: 50 Abmat sit-ups 15 Strict Pull-upsSUBS: […]

Read more

Saturday

CrossFit Inventive – CrossFitWarm-upGlute stretch 30 sec each side Lower Back Hipflexor 30 sec eacxh side Spiderman Lunge Hold 30 sec each side Puppy Dog Pose 30 seconds ——————– Activation: 3 Rounds each 1;1 with partner: 10 Air squats 8 Push-ups 6 Cal machine ——— Barbell: 5 Thrusters each 5 Power snatch each Build to […]

Read more

Friday

CrossFit Inventive – CrossFitWarm-upFrog Stretch 2 minutes Glute stretch 1 minute each side Lower back/Hipflexor 30 sec each side Calf Stretch 30 sec each side 30 Calf Pumps ————– Activation 30 Halo Banded Glute Bridges 10 Barbell Good mornings 5 Barbell Back Squats 10 Barbel Front Rack Wrist Rotations 5 Barbell Front Squats 5 Barbell […]

Read more

Thursday

CrossFit Inventive – CrossFitWarm-upGlute stretch 1 minute each side Forward Fold 1 minute each side Lower Back/Hipflexor 1 minute each side Puppy Dog Pose 1 minute ————— 30 Sec Machine 30 Red banded pull aparts 10 Scap Pulls 30 Sec machine 20 Banded Glute Bridges 10 Kipping Knee raises 30 Sec machine ————- Pay Electricity […]

Read more

Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-upSpiderman Lunge with rotation 30 e/s Glute Stretch 30 e/s Lower Back Hip Flexor 30 e/s 20 Scorpions Front/Back —— 2 Sets 1:00 Machine 20 Alternating Shoulder Taps 5 Inchworms no push up 10 Russian KB Swings 5 HRPUMetcon (Distance)30:00 Max Distance Machine E3MOM (Including 0) Complete 10 HRPU 15 Russian […]

Read more

Wednesday

CrossFit Inventive – CrossFitWarm-upGlute stretch 1 minute each side Forward Fold 30 seconds Spiderman Lunge hold 30 sec each side Twisted Cross 30 sec each side Puppy Dog Pose 30 sec each side —————— Activation 20 Calf pumps Carpark Run 20 Russian KBS 5 Inchworm 1 push up 20 KB squatsFloor Press (4 Sets 8 […]

Read more

Olympic Lifting

CrossFit Inventive – Olympic WeightliftingWarm-upT-spine stretch 3 x 30 sec Frog Stretch 2 mins Glute Stretch 30 each side Table Top stretch 30 sec 1 minute static squat hold —– Barbell: 10 Good Mornings 5 Back Squats 3 Snatch High Pulls 3 Power Snatch 3 OHS 3 Squat Snatch 3 Snatch Balance1 x Snatch Balance […]

Read more

Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-upSpiderman Lunge 30 e/s Glute Stretch 30 e/s Lower Back Hip flexor 30 e/s Calf Stretch 30 e/s —— 2 Sets 200M Run 5 Box Step Ups e/s 5 Step Back Lunges e/s 5 Air SquatsMetcon (Time)For Time (35:00 Cap) 1000M Run 40 Alternating Box Step Ups @24/20″ 40 Alternating Lunges […]

Read more

Tuesday

CrossFit Inventive – CrossFitWarm-upGreen Banded Shoulder mobility Glute stretch 1 minute Spiderman lunge hold 30 sec Wrist/ Forearm 30 sec Front/ Back ———— Activation 30 Red Banded Pull aparts 10 Pass throughs 10 Reverse Lunges 10 Strict Push-ups 10 Scap pullls —– Barbell 10 Wrist rotations 5 Strict press 5 Push Press 3 Push jerk […]

Read more

Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-upGlute Stretch 60 e/s Lower Back Hip Flexor 30 e/s 20 Scorpions Front/Back —— 2 Sets :30 Machine 5 Inchworms No Push Up 5 Air Squats :30 Machine 5 S/A DB Strict Press e/s (light) 5 Frog HopsMetcon (3 Rounds for reps)AMRAP 9 *1200/1000M Row* 12 Burpee’s 12 S/A DB STOH […]

Read more

Monday

CrossFit Inventive – CrossFitWarm-upCouch Stretch 1 minute each side Spiderman Lunge Hold 30 sec each side Front Rack stretch 30 sec Puppy Dog Pose 30 sec Wrist streetch 30 sec Front/Back 40 Calf pumps ————- Activation 5 DB single leg RDL’s each side 5 Single DB Thrusters each side 40 single skips 10 DB single […]

Read more

Saturday

CrossFit Inventive – CrossFitWarm-upCouch Stretch 1 minute each side Glute stretch 1 minute each side Wrist stretch 30 seconds Calf stretch 30 seconds each side 30 Calf Pumps ———— Activation P1. 30 red banded pull aparts 10 pass throughs P2. 200m Run (Swap) P1. 10 Air Squats 10 Scap Pulls 10 Kipping Swings P2. 30 […]

Read more

Friday

CrossFit Inventive – CrossFitWarm-upBanded Shoulder Mobility Stretch: Lower back Hipflexor 1 minute each side Glute 1 minute each side —————— Activation 20 Alternating Shoulder Taps 30 Second Plank Hold 30 Second Static Squat Hold —- 10 Barbell Good Mornings 3 Snatch High Pulls 3 Power Snatch 3 Hang Power SnatchHang Power Snatch (5 Reps On […]

Read more

Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-upGlute Stretch 60 e/s Puppy Dog Pose 30 sec Lower Back Hip Flexor 60 e/s 20 Scorpions front/back ——- 2:00 Machine (Steady Pace) 20 Alternating Shoulder Taps 5 Frog Hops 1:00 Machine (Increased Pace) 5 Inchworms No Push Up 5 HRPU —— Find Weight for Russian KB SwingMetcon (AMRAP – Rounds)AMRAP […]

Read more

Thursday

CrossFit Inventive – CrossFitWarm-up20 scorpions Front/back 30 second Lower back/Hipflexor 30 second Spiderman Lunge Hold 30 second Puppy Dog Pose —————– 20 Banded Glute Bridges 20 Banded SLDL 10 Strict Push-ups 10 Scap Pulls 5 Strict Pull -ups/Ring rows ————-Metcon (No Measure)Midline: 8 MIn EMOM: ODD: 20 Sec L-Ring Hold EVEN: 30 Sec Superman HoldMetcon […]

Read more

Wednesday

CrossFit Inventive – CrossFitWarm-upCouch Stretch 1 minute each side Glute Stretch 1 minute each side 20 Scorpions Front/back 30 second Lower back/Hipflexor each side 30 Second Twosted Cross each side 30 second Puppy Dog Pose 30 sec wrist stretch 30 second Calf stretch each side 30 Calf Pumps ———– Activation 30 Red banded Pull aparts […]

Read more

Olympic Lifting

CrossFit Inventive – Olympic WeightliftingWarm-upLower back/Hipflexor 30 sec Glute stretch 30 sec Front rack Stretch 30 sec Puppy Dog Pose 30 sec Wrist stretch 30 sec —————– Barbell: 10 Good Mornings 10 Wrist rotations 5 Front squats 3 Muscle Cleans 3 High hang Power Cleans 3 Hang Power Cleans 3 Power CleansMuscle Clean (3 Drop […]

Read more

Tuesday

CrossFit Inventive – CrossFitWarm-upFrog Stretch 2 mins Couch stretch 1 minute each side Lower back/Hipflexor 30 sec E/S ——————– 2 laps crab walks 2 laps Monster walks 20 Glut Bridges 10 Wall Squats 10 Scap Pulls 10 Kipping Knee raisesWeightlifting5 Super Sets 3 Front Squats 6 Back Squats Set 1 – 50% Set 2- 52.5% […]

Read more

Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-upLower Back Hip Flexor 30 e/s Glute Stretch 60 e/s Spiderman lunge with rotation 30 e/s Forward Fold 60 sec —— 2 Sets 1:00 Machine 5 Inchworm no push up 5 DB Deadlifts e/s 10 Air Squats Carpark RunMetcon (4 Rounds for time)E8MOMX4 20/15 Cal Machine 12 S/A DB Deadlifts (R) […]

Read more

Monday

CrossFit Inventive – CrossFitWarm-upLower Back/Hipflexor Glute stretch Twisted cross Wrist forearm ————– 30 Banded Glute Bridges 30 Banded Pull parts + 10 pass throughs 5 inchworm 1 push-up 60 Sec Static Squat Hold 60 Sec Plank Hold ————– 10 Barbell wrist rotations 5 Power cleans Build to Power Clean weightMetcon (AMRAP – Rounds and Reps)You […]

Read more

Saturday

CrossFit Inventive – CrossFitWarm-up30 sec glute stretch E/S 30 Sec Spiderman Lunge Hold E/S 30 sec twisted Cross E/S 30 sec calf stretch E/S 30 calf Pumps ——— P1. 30 red banded Pull aparts + 10 pass throughs P2. Cal Machine (Swap) P1. 10 Alternating Box step ups P2. 4 inchworm 2 push-ups (swap) P1. […]

Read more

Friday

CrossFit Inventive – CrossFitWarm-up (No Measure)Lower back/Hipflexor 30 sec each side Spiderman Lunge Hold 1 minute each side Wrist 30 sec front/back Calf stretch 30 sec each side 30 calf pumps —— Barbell” 10 WRIST roataions 3 hang power cleans 3 Front squats 3 Push press 3 Thrusters —– Then: 1 Round *WITH WORKOUT WEIGHT […]

Read more

Thursday

CrossFit Inventive – CrossFitWarm-upTwisted Cross 30 sec each side Puppy Dog Pose 30 sec Front/Sides Lower back Hipflexor 30 sec each side Spiderman lunge hold 30 sec each side Calf Stretch 30 sec each side 30 Calf pumps — 2 Rounds 20 single skips 5 HRPU 20 Double unders/Singles if need be 8 Alt Reverse […]

Read more

Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-upUpright Hamstring Stretch 60 e/s Spiderman lunge with rotation 60 e/s Glute Stretch 30 e/s 20 Scorpions Front/Back —- 2 Sets 15/10 Cal Machine 5 Inchworms 1 Push Up 5 Air Squats – 1 second pause in bottom.Metcon (Calories)Machine Conditioning Three Total Sets: 4:00/1:00 3:00/1:00 2:00/2:00 You’ll work for 4 minutes […]

Read more

Wednesday

CrossFit Inventive – CrossFitMetconMed ball T-Spine Stretch 30 sec Glute Stretch 1 minute each leg Puppy Dog Pose 30 Seconds Calf Stretch 30 Sec each side 30 calf pumps ————— 2 Rounds Carpark Run 5 Scap pulls 5 Kipping knee raises 5 Strict pull-ups/Ring rows ———— Barbell 10 wrist rotations 5 Front squats 3 Squat […]

Read more

Olympic Lifting

CrossFit Inventive – Olympic WeightliftingWarm-upMed ball T-Spine 3’x 30 sec/15 rest Lower Back/ Hipflexor 30 sec E/S Table top 30 seconds Frog Stretch 2 mins ———- Avtivation 10 Barbell Good Mornings 5 Back squats 3 Snatch high pulls 3 Hang snatch high pulls 3 power snatch 3 hang power snatch ———-1 Snatch High Pull 1 […]

Read more

Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-upSpiderman Lunge 60 e/s Lower Back Hip Flexor 30 e/s Forward Fold 60 sec Calf Stretch 30 e/s —- 1 Set 30 Calf Pumps 200M Run 20/15 Cal Machine 15 Air SquatsMetcon (AMRAP – Rounds and Reps)AMRAP 40 1500M Row/Ski (Double on Bikeerg) 1000M Run 1200M Row/Ski 800M Run 900M Row/Ski […]

Read more

Tuesday

CrossFit Inventive – CrossFitWarm-upLower Back stretch 30 sec each side Glute st 1 minute each side Spiderman lunge hold 30 sec each side ——————— 30 Banded SLDL 30 Halo Glute Bridges 2 minutes on machine —————— 10 Barbell Good mornings 5 Clean Grip DeadliftsDeadlift (5 Sets 3 Reps)Clean Grip Deadlift. Dead stop, no touch N […]

Read more

Monday

CrossFit Inventive – CrossFitWarm-upFrog Stretch 2 mins Glute stretch 1 min E/S Puppy DogPose 30 sec Twisted cross 30 sec E/S Wrist stretch 30 sec — Activation 30 Red banded Pull aparts 10 Pass throughs 5 Press each side –Barbell: 5 Deadlift 5 Front Squats 1 Pausing hang SC 1 Hang SC 3 Split Jerk1 […]

Read more

Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-upLower Back Hip Flexor 60 e/s SpiderMan Lunge 60 e/s Puppy Dog Pose 60 sec 20 Scorpions front/back —– 2 Sets 15/10 Cal Machine 5 Inchworms with Pushup 10 Hollow Rocks 15/10 Cal Machine 5 Frog Hops 5 HRPU 15/10 Cal Machine 20 Alternating Shoulder TapsMetcon (Time)For Time (35:00 Cap) 3 […]

Read more

Let's get started

Enter your details below to book in a time to meet us, have a chat & check out our gym

Contact Us
Crossfit Journal
Reebok
Wodify
Lifeaid