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Todays Workout

Prtner WOD

CrossFit Inventive – CrossFitWarm-upUpper Body Wrist Stretch 0:30 e/s Front rack Stretch 0:30 Puppy Dog Pose 0:30 Twisted Cross 0:30 e/s Lower body Glute stretch 0:30 e/s Lower back/Hipflexor 0:30 e/s Activation P1. Bike meters P2. barbell 10 Good mornings 10 Wrist rotations 5 front squats 5 power Cleans (Swap) Aim to work with a […]

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Friday

CrossFit Inventive – CrossFitWarm-upUpper Body 1. Wrist Stretches – 0:30/side 2. PVC Pass Throughs – 1:00 3. Banded Lat Distraction – 1:00/side Lower Body 1. Banded Ankle Distraction – 1:00/side 2. Bottom Squat Hold – 1:00 3. Couch Stretch – 1:00/side Activation 10 banded Pull aparts 10 banded pass throughs 10 banded OHS 5 Down […]

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Thursday

CrossFit Inventive – CrossFitWarm-upBanded Pec Stretch 1:00 e/s Banded Tricep 1:00 e/s 20 Scorpions F/B Lower back/Hipflexor 0:30 e/s Glute 0:30 e/s Spiderman Lunge Hold 0:30 e/s Calf Stretch 0:20 e/s 30 calf Pumps ———– Activation 10 Barbell Good Mornings 10 Stationary Split Squats e/s 10 Barbell BOR 1:00 Double unders/SinglesBent Over Row (4 Sets […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-upGlute stretch 1:00 E/S Spider-Man Lunge Hold 0:30 e/s Banded Shoulder mobility ———- Activation 3 rounds: 20m Overhead KB-Carry (10 e/s) 20m Alt walking lunges 5 HRPU ——- Warm up to Kettlebell weightMetcon (AMRAP – Rounds and Reps)5 x 3 minute Amrap: (Using 2 Kettlebells) 3 KB-Push Press 6 KB Front […]

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Wednesday

CrossFit Inventive – CrossFitWarm-upBanded Shoulder Mobility 0:30 Wrist Stretch F/B Couch Stretch 1:00 e/s Frog Stretch 2:00 ACTIVATION 20 Banded Good Mornings 20 Halo Glute Bridges 15 Air Squats 10 Tempo Push-up (3 Down/Up fast) Barbell 10 Wrist Rotations 3 Power Cleans 3 Front Squats 3 Push JerksMetcon (AMRAP – Rounds and Reps)On the 0:00…”Wise […]

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Olympic Lifting

CrossFit Inventive – Olympic WeightliftingWarm-upFoam Roller Lats 1:00 min each side Lower Back 1:00 Puppy Dog Pose on Roller 1:00 Twisted Cross 0:30 e/s Wrist Stretch 0:30 F/B Frog Stretch 2:00 Couch stretch 0:30 e/s Ankle Mobility 0:30 e/s 2 Laps halo Crab walks 20 Halo Glute Bridges Barbell: 10 Wrist Rotations 10 Good Mornings […]

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Tuesday

CrossFit Inventive – CrossFitWarm-up5 Minutes on Foam Roller: ITB’s Quads Ham strings —— Cuch Stretch 1:00 e/s Banded 3 Way Leg Mobility Hamstring/Adductors/Lower back 0:30 of each —– Wrist stretch Front Only 0:30 Twisted Cross 0:30 e/s —– Activation: 30 calf Pumps 15 Banded RDL’s 15 Hollow Rocks/V-sits 10 Frog Hops 10 Alt Box Step […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up2 MINUTE MACHINE 20 SCORPIONS F/B 10 LEG SWINGS F/L 5 INCHWORM 1 PUSH UP 30 SEC CALF STRETCH E/S 30 CALF PUMPS ——— ACTIVATION 100M RUN 30 RED BANDED PULL APARTS 10 SCAP PULLS 3 BURPEE PULL-UPS 5 KB-SDHP ——Metcon (No Measure)EMOM 28 – (7 SETS) MINUTES: 1 – 250/200M […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up200m Run 10 Leg swing Forward/lateral 5 inchworm 1 push up 20 Scorpions F/B 30 sec Lower back/Hipflexor e/s 20 sec calf stretch e/s 30 calf Pumps ————— WOD SET UP AND GOMetcon (AMRAP – Rounds and Reps)25 Minute AMRAP: 200m Farmers carry 2 x 24/16kg 200m run 100m Sled Pull […]

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Monday

CrossFit Inventive – CrossFitWarm-upFrog Stretch 2:00 Couch stretch 30 sec e/s Puppy Dog Pose 1:00 Twisted Cross 0:30 e/s Activation 2 Laps halo Crab Walks 10 Wall facing squats 5 Scap Pulls 5 Kipping Swings 5 strict Pull-ups/Ring RowsBack Squat (PERCENTAGE WORK 10-8-6-4-2 )Stimulus Percentages based off 1RM Back Squat: Set 1 – 10 Reps […]

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Saturday

CrossFit Inventive – CrossFitWarm-upWrist Stretch 30 sec F/B Front rack stretch 30 sec Twisted Cross 30 sec e/s ——– 20 scorpions F/B 30 Sec Lower back/hipflexor e/s 30 Sec Spiderman Lunge Hold e/s ——- Activation: P1. Machine P2. barbell: 10 Wrist Rotations 5 deadlifts 5 Power Snatch 5 Power Cleans 40 Double unders/50 Singles (SWAP) […]

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Friday

CrossFit Inventive – CrossFitWarm-upFoam Roller: Quads 1 min each side ITB’s 1 min each side Glute/Hamstrings 1 min each side Lower Back 1 min each side Lower Twisted Cross 30 e/s Puppy Dog Pose 30 each Front/Side/Side Wrist Stretch 30 Front Only Upper Glute Stretch 30 e/s Banded Hamstring/Adductor/Lower Back 30 sec of each . […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up2 minute machime 20 sec Calf Stretch e/s 30 Calf Pumps 30 sec Spiderman Lunge 200m Run 10 Leg swings F/L 5 Inchworm 1 Push up —– Tabata 20/10 (8 sets) Plank Hold Hollow Rock HoldMetcon (Time)500m Run 50 Abmat Sit-ups 500m Row 400m Run (with Sandbag) 40 Abamt Sit-ups 400m […]

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Thursday

CrossFit Inventive – CrossFitWarm-up0:30 PVC Pass Throughs 0:30 PVC Pass arounds 1:00 Minute Banded Pec Stretch e/s 1:30 Minute Puppy Dog Pose (Front/Side/Side) 1:00 Minute Glute stretch e/s 0:30 Spiderman Lunge Hold e/s —– Activation 30 Red banded pull aparts 3 rounds: 5 Strict Push ups 10 KBS (light/Mod) 10 Air Squats —– 10 reps […]

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Wednesday

CrossFit Inventive – CrossFitWarm-upUpper Body 1. Banded Shoulder Mobility 2. Wrist Stretch F/B Lower Body 1. Pigeon Pose – 1:00/side 3. Frog Pose – 2:00 3. Banded Ankle Distraction – 1:00/side ———- ACTIVATION 2 Rounds for Quality: 10 Banded Good Mornings 10 Scap Pull-Ups 5 Strict Pull-Ups 6 Alt Pistols Squats (on rings/uprights) 20 Dubz/40 […]

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Olympic Lifting

CrossFit Inventive – Olympic WeightliftingWarm-upFoam Roller Foam Roll lats 1:00 e/s T-Spine Stretch 1:00 Frog Stretch 2:00 Banded Ankle Mobility 1 min e/s Activation 10 Banded Good Mornings 20 Halo Glute Bridges 10 PVC pass Throughs 10 Pass Arounds e/w 10 Overhead Squats 5 Snatch Balance —— Barbell 3 High Hang Pulls 3 High Hang […]

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Tuesday

CrossFit Inventive – CrossFitWarm-up1. Banded Shoulder Mobility 2. Wrist Stretch 30 e/s 1. Glute stretch 1 min e/s 2. Lower backhipflexor 30 e/s 3. Calf Stretch 20 e/s Activation 2 rounds: 20m halo Crab walks 10m Overhead Dumbbell Carry each way 20m Bear Crawl — barbell: 10 Wrist rotations 3 Strict press 3 Push Press […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up2 min machine 20 scorpions F/B 30 sec Lower back Hipflexor 30 sec Glute e/s 30 sec twisted Cross e/s 30 sec Puppy Dog Pose e/s —————– 3 rounds: Light DB 5 Push Press e/s 5 Frog Hops 5 Scap Pulls 5 V-ups/V-sitsMetcon (AMRAP – Rounds and Reps)25 minute amrap: 50/40 […]

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Monday

CrossFit Inventive – CrossFitWarm-upUpper Body 1. Banded Shoulder Mobility Lower Body 1. Pigeon Stretch – 1:00/side 2. Lower Back 1:00/side 3. Frog Stretch – 1:00/side ACTIVATION 2 Rounds for Quality: 100m Run (3rd Drain) 10 Air Squats 10 Down Dog to Push-Ups 10 Kipping Knee Raises 10 Alternating Box Step-UpsBack Squat (10-8-6-4-2 Rest 2:00 Between […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up2 minute Machine 20 Scorpions F/B Lower back/Hipflexor 30 e/s Twisted Cross 30 e/s 1 Minute Machine 20 banded pull aparts 10 Banded Bent Over Rows 10 banded Press e/s 30 Sec machine 30 Sec Plank 30 Sec Hollow Hols 30 Sec Left side Plank 30 Sec Superman Hold 30 Sec […]

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Saturday

CrossFit Inventive – CrossFitWarm-upDouble carpark run 10 Leg Swings Forward/lateral 30 sec calf stretch on Upright 30 calf Pumps from the wall 20 Scoprions F/B 30 Sec Lower back-Hipflexor Glute 30 e/s Twisted Cross 30 e/s —————- 5 minutes to warm-up: Box Jumps over Dual KB-Push Press — Set-up & Go…..Metcon (Time)Teams Of 3 3 […]

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Friday

CrossFit Inventive – CrossFitWarm-upUpper Body 1. Banded Shoulder Mobility 2. PVC: Pass Throughs – 10 Pass Arounds 10 e/w OHS x 10 Lower Body 1. Samson Stretch 0:30 e/s 2. Calf Stretch on Post – 0:30 e/s 3. Banded Hamstring Distraction – 1:00/side ACTIVATION 1 Round for Quality: 0:30 Machine 0:30 Down Dog to Push-Up […]

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Thursday

CrossFit Inventive – CrossFitWarm-upTwisted Cross 30 e/s Puppy Dog Pose 1:00 Glute stretch 1:00 e/s Banded 3 way stretch (hamstring/Adductors/Lower Back Calf Stretch on Upright 30 e/s 30 Calf Pumps ———– Activation 2 rounds 10 m Overhead DB Carry each way 20m Bear crawl 30 Double Unders/50 singlesBench Press (2 reps On every 90 sec […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up2 minute machine Spiderman Lunge Hold 30 e/s 30 Sec Calf stretch 30 Calf Pumps 20 Scorpions F/B 30 Sec Lower Back/Hipflexor ———– 30 sec Front Plank 30 sec Left side Plank 30 sec Right Side Plank 30 Sec Superman Hold 30 sec Hollow HoldMetcon (Time)FOR TIME: 1000/800M ROW 400M RUN […]

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Wednesday

CrossFit Inventive – CrossFitWarm-upUpper Body 1. Wrist Stretches – 1:00/side 2. Puppy Dog Pose – 1:00 3. Front Rack Stretch on Box – 0:30 Lower Body 1. Spiderman Stretch – 0:30/side 2. Cossack – 0:30/side 3. Pigeon Stretch – 1:00/side ACTIVATION 2 laps halo Crab Walks 20 Glute Bridges 5 Inchworm 1 Push-up 20 Scorpions […]

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Olympic Lifting

CrossFit Inventive – Olympic WeightliftingWarm-upFrog Stretch 2 mins Couch Stretch 1 min e/s Ankle Mobility 30 secf e/s ——— Banded Tricep Distraction 1 min e/s Wrist Stretch 30 F/B ——– Activation 2 Rounds Bottoms up Kettlebell carries 10m E/S 5 Goblet Squats 1 sec Pause in Bottom. Single Arm KB-Overhead Carry 10m E/S ——— Barbell […]

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Tuesday

CrossFit Inventive – CrossFitWarm-upUpper Body 1. Banded Shoulder Mobility 2. Wrist Stretch 30 sec F/B Lower Body 1. Spiderman Lunge Hold 30 e/s 2. Calf Stretch on Post – 1:00/side 3. Couch Stretch – 1:00/side ACTIVATION 1:00 Machine 20m Bear Crawl 10 Banded Good Mornings 50 Double unders/70 singles 2 Wall-walks 5 Scap Pulls 5 […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-upCouch Stretch 1:00 E/S Calf Stretch 0:30 E/S Leg Swings Forward/Lateral E/S 200m Jog 5 Inchworm 1 Push-up 30 Calf Pumps 20 Scorpions F/B Lower Back/Hipflexor 0:30 E/S —————–Metcon (No Measure)New Round Every 5 minutes x 6 200m Run 15 Wallball 9/6 10 Burpees to Target 300/250m Row *Aim for consistent […]

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Monday

CrossFit Inventive – CrossFitWarm-upUpper Body 1. Banded Shoulder Mobility 2. PVC Pass Throughs x 10 3 PVC pass Arounds x 10 e/w Lower Body 1. Bottom Squat Hold – 1:00 2. Pigeon Stretch – 1:00/side 3. Banded Hamstring Distraction – 1:00/side ACTIVATION 2 Rounds for Quality: 2 Laps Halo Crab Walks 10 Ring Rows 10 […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up2 min Machine 20 Glute Bridges 20 Scorpions F/B 20 Sec Plank 1 Min Machine 20 Sec Plank 20 sec Spiderman Lunge Hold 20 Sec Squat Hold 30 sec Bike 5 Inchworm 1 Push-upMetcon (Time)For Time: 30-20-10 Cal Row/Bike Abmat Sit-ups Into: 10-20-30 KBS @24/16kg Cal Row/Bike Into: 30/20/10 Cal Row/Bike […]

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Saturday

CrossFit Inventive – CrossFitWarm-upCouch stretch 1 min e/s Lower back stretch 30 e/s ——- Cycle through 3 sets each in order: 200m Bike 2 inchworm 1 push-ups 5 Air squats 5 Wallball 9/6Metcon (Time)“Teams Of Three” 21,000m Bike Erg * Each time a team member gets off the bike, perform 10 wallballs 9/6kg * Rotations […]

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Friday

CrossFit Inventive – CrossFitWarm-upMOBILITY 2:00 Easy on Any Machine …into: Upper Body 1. Banded ShoulderMobility 3. Wrist Stretch 30 sec Front Only Lower Body 1. Banded Hamstring Distraction – 1:00/side 2. Calf Stretch on Post – 1:00/side 3. Couch Stretch – 1:00/side ACTIVATION 3 Rounds For Quality 10 Alternating Box Step-Ups 24/20 10 Ring Rows […]

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Thursday

CrossFit Inventive – CrossFitWarm-upFoam Roller: Lats 1 min each side Upper Back 1 minute Lower Back 1 minute Quads/Hammies/Calves 1 minute cycles ———— Puppy dog pose F/S/S 30 sec of each Twisted Cross 30 sec e/s 30 Sec Lower Back/Hipflexor e/s 30 sec Forward Fold ————— 30 Red banded pull aparts 10 Pass Throughs 20 […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up2 minutes on Machine 20 scorpions Font/Back 30 Sec Lower back/Hipflexor e/s 30 Sec Spiderman Lunge Hold e/s —– 20 Banded SLDL 20 Banded Glute Bridges 10 Frog Hops 10 Alt Shoulder Taps —- Midline: Running Clock 20 sec Hollow Hold 20 Sec Superman Hold 20 sec Plank Hold 20 Sec […]

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Olympic Lifting

CrossFit Inventive – Olympic WeightliftingWarm-upFrog Stretch 2 mins Couch Stretch 2 Mins Ankle MOB 30 sec e/s Foam Roller T-Spine Stretch On Upright 3 x 30 sec PVC: pass throughs x 10 pass arounds x 10 e/w OHS x 10 Snatch balance x 10 Barbell: 2 Hang Snatch Pulls 2 Hang Snatch High Pulls 2 […]

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Wednesday

CrossFit Inventive – CrossFitWarm-upFoam Roller Lats 1 Min each side — Puppy Dog Pose Hands on roller 1 minute Front Rack stretch 30 sec Wrist Stretch Front Only 30 sec —— Glute Stretch 30 sec e/s 30 Sec Squat Hold (Knees out) Calf Stretch 20 e/s 30 Calf Pumps ——— Barbell: 10 Wrist rotations 3 […]

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Tuesday

CrossFit Inventive – CrossFitWarm-upBanded Shoulder Mobility Glute stretch 1 min e/s Lower Back/Hipflexor 30 e/s Wrist stretch 30 sec F/B Calf Stretch 20 sec e/s 30 calf pumps ———– 5 Inchworm 1 Push-up 1 Wallwalk 5 Frog hops 30 sec HS-Hold/wall-walk hold 5 Burpee Box Jump over 24/20Metcon (Time)Handstand Push-up Conditioning For Time: 20 Kipping […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up30 sec Lower Back/Hipflexor e/s 30 sec Samson Stretch with Tricep Stretch e/s 30 sec Twisted Cross e/s 30 Sec Puppy Dog Pose —– 1 minute Machine 20 scorpions F/B 5 Inchworm 1 push ups 45 sec Machine 20 Alt shoulder Taps 10 Air Squats 30 Sec Machine 20 Halo Glute […]

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Monday

CrossFit Inventive – CrossFitWarm-upCarpark run Front Rack Stretch 30 sec Twisted Cross 30 e/s Wrist Front/Back 30 sec Frog Stretch 1 min Glute Stretch 30 sec Samson Stretch 30 sec e/s Activation 10 Leg swings Forward/lateral 2 Laps Halo Crab Walks 2 laps bear crawl 10 Wall squats 5 scap pulls 5 kipping swings 5 […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up2 minute machine 30 sec Glute Stretch e/s 30 sec spiderman lunge e/s 30 sec Puppy Dog pose front/side/side 20 sec Calf stretch ———– Activation 20 Halo Glute Bridges 100m farmers DB farmers carry (Mod weight) 6 Box step overs (no weight) 60 sec machine 6 Box step overs (Mod weight) […]

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Saturday

CrossFit Inventive – CrossFitWarm-up2 rounds of each: P1. 30 sec machine P2. Plank Hold (swap) Individual: 5 inchworm 1 push-up 20 sec Calf stretch 30 Calf Pumps 30 sec Twisted Cross 30 sec Lower Back/Hipflexor ———- 10 Scap Pulls 10 Kipping Knee raises 5 Toes 2 bar/scale as needed. ———- Go over 4 reps each […]

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Friday

CrossFit Inventive – CrossFitWarm-upMOBILITY Upper Body 1. Twisted Cross – 0:30/side 2. Puppy Dog Pose – 0:30 sec 3. Green Banded Triceps Stretch – 0:30/side 4. Green banded Lat Stretch 0:30/side Lower Body 1. Forward Fold – 1:00 2. Calf Stretch on Post – 0:30/side 3. Standing Quad Stretch – 0:30/side ACTIVATION Barbell: 10 Good […]

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Thursday

CrossFit Inventive – CrossFitWarm-upTwisted Cross 30 e/s Puppy Dog Pose 30 e/s Lower back/hipflexor 30 e/s Glute Stretch 30 e/s Standing Quad Stretch 30 e/s Calf Stretch on Upright 30 e/s ——- Activation 10 Leg swings F/L 5 inchworm 1 push-up 30 Sec Static Squat Hold (knees out) 30 Calf Pumps 10 HRPU Slow down/fast […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up2 mins on machine 30 sec Lower back/Hipflexor e/s 30 sec Glute e/s 30 sec Forward fold 30 sec Twisted cross e/s ———– Continuous Clock 30 sec Front plank 30 sec Left side plank 30 sec Front Plank 30 sec Right side plank 30 rest 30 Sec Hollow Hold 30 Sec […]

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Olympic Lifting

CrossFit Inventive – Olympic WeightliftingWarm-upFoam Roller – Quads 1 min e/s – hamstrings 1 mn e/s – ITB’s 1 min e/s – Lats 1 min e/s – Lumbar 1 minute Stretch Upper Body Wrist 30 Sec Front/Back 3-Way Puppy Dog Pose (Front/Side/Side) Twisted Cross 30 sec e/s Lower Body Frog Stretch 90 sec Couch Stretch […]

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Wednesday

CrossFit Inventive – CrossFitWarm-upFoam Roller – Quads 1 min e/s – Hamstrings 1 mn e/s – ITB’s 1 min e/s – Lats 1 min e/s – Lumbar 1 minute Stretch Upper Body 3-Way Puppy Dog Pose (Front/Side/Side) Twisted Cross 30 sec e/s Lower Body Banded Hamstring/Adductors/Lower Back Couch Stretch 1 min e/s Activation 2 minute […]

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Australia Day WOD

CrossFit Inventive – CrossFitWarm-up300m Jog 10 Leg Swings Forward Lateral 5 Inchworm 1 Push-up 30 sec Spiderman Lunge Hold e/s 30 Calf Stretch e/s 30 calf pumps 20 scorpions F/B 30 sec Lower Back/Hipflexor ——————– Activation 20 Banded Pull Aparts 20 Pass Throughs 10 Scap Pulls 10 Kipping Swings 10 HRPu 10 Air SquatsMurph (Time)For […]

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Australia day WOD

CrossFit Inventive – Pure ConditioningMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here

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Monday

CrossFit Inventive – CrossFitWarm-upUpper Body 1. Front Rack Stretch – 0:30 2. Wrist Stretches – 30 e/s 3. Puppy Dog Pose – 1:00 Lower Body 1. Pigeon Stretch – 0:30/side 2. Samson Stretch – 0:30/side 3. Squat Hold – 0:30 (drive knees out) 4. Calf Stretch 0:20 e/s Activation 2 laps Halo Crab Walks 20 […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up2 minute Machine 20 Banded Pull aparts 30 Sec Plank Hold 20 Banded Bent Over Row 30 Sec Plank Hold 20 Body weight Glute bridges 30 sec Plank Hold 20 Scorpions F/B 30 Sec Lower back/hipflexor 30 sec Twisted cross e/sMetcon (Time)ForTime: (100/85)-(75/65)-(50/40)-(25/20) Calorie Machine …After Each Round 25 Abmat Sit-ups […]

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Saturday

CrossFit Inventive – CrossFitWarm-up20 scorpions F/B 30 sec Lower back/Hipflexor e/s 30 sec twisted cross e/s 30 sec calf stretch e/s 30 Calf Pumps ————– P1. 20 green banded SLDL + 20 Halo Glute Bridges P2. Machine (swap) P1. 10 HRPU + 30 Dubz/60 singles P2. Machine (Swap) Test out weights for Dual DB Devils […]

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Friday

CrossFit Inventive – CrossFitWarm-upMOBILITY Upper Body Banded Shoulder Mobility Wrist Stretch 30 F/B Lower Body 1. Banded Hamstring Distraction – 0:30/side 2.Pigeon – 1 min e/s 3. Spiderman – 0:30/side ACTIVATION 10 Barbell Good Mornings 10 Air Squats 1 Wall walk 250m Row ————— Partner up/Build to todays Deadlift weightCrossFit Games Open 16.4 and 17.4 […]

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Thursday

CrossFit Inventive – CrossFitWarm-upCOUCH STRETCH 1 MIN E/S LOWER BACK/HIPFLEXOR 30 E/S TWISTED CROSS 30 SEC E/S PUPPY DOG POSE 30 SEC —————– ACTIVATION 20 RED BANDED PULL APARTS 10 RED BANDED PRESS E/S 5 HRPU ———- 10 REPS BARBELL BENCH WITH EMPTY BARBELLBench Press (5 reps on every 90 sec x 6 sets)Build to […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up200m run 10 leg swings F/L 30 sec Calf stretch on Upright 30 Calf pumps 5 Inchworm 1 push-up 2 laps bear crawls —————— ACTIVATION/MIDLINE 4 SETS 10 HANGING STRICT KNEE RAISES 10 SLOW ALT SHOULDER TAPS 10 SIDE PLANL REACH THROUGHS (5 E/S) 10 ABMAT SIT-UPSMetcon (AMRAP – Reps)FOR TIME […]

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Olympic Lifting

CrossFit Inventive – Olympic WeightliftingWarm-upWith partner P1: 30 sec machine P2: Plank Hold (Swap)( x 2 sets of each) P1: Foam Rolling/Barbell T-Spine Stretch= 3 x 30 sec P2: Frog Stretch (Swap) ————- Activation 10 PVC Pass throughs 10 Pass arounds 10 OHS 3 SG- Push Press 3 SG-PJerks 3 Snatch balance ———— Barbell 3 […]

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Wednesday

CrossFit Inventive – CrossFitWarm-upCouch Stretch 1 min e/s Glute Stretch 1 min e/s Lower Back/Hipflexor 30 sec e/s Front Rack Stretch 30 sec Table Top Stretch 30 Sec ——– Activation 10 Scap Pulls 5 Kipping Swings 5 Strict Pull-ups/Ring Rows ————- Barbell 10 Wrist Rotations 3 Front Squats 3 Power Clean 3 Squat Clean ——- […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up20 Scorpions Front/Back 30 Sec lower Back Hipflexoe e/s 30 Sec Spiderman Lunge e/s 30 Sec Twisted Cross e/s 30 Sec Puppy Dog pose ————— Activation 20 Banded SLDL 10 Frog Hops 10/7 Cal Machine — Warm-up with Working KB weightMetcon (Time)For Time: Russian KB Swings 32/24kg 20-19-18-17….etc Burpee 1-2-3-4-5….etc 10/7 […]

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Tuesday

CrossFit Inventive – CrossFitWarm-up500m Bike/250/200m Row 30 Sec Calf stretch e/s 30 Calf Pumps 4 Rounds: ( 2 each leg): Cossack 5 sec/Spiderman lunge 5 sec/Pigeon 5 sec 30 Sec Twisted Cross E/S 30 Sec Puppy Dog Pose 30 Sec Plank Hold 5 Strict Push-ups ——————- Midline EMOM x 9 mins min 1 – 20 […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up1 minute on Machine 20 scorpions F/B 30 sec Lower back/Hipflexor 5 Inchworm No Push-ups 20 Red banded Pull aparts 20 Red Banded Bent Over Rows 10 Air Squats 1 sec pause in bottom —–Metcon (Time)Accumulate a 5000m Row in Less than 5 full rounds of: 4:00 ON/1:00 OFF (25 min […]

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Monday

CrossFit Inventive – CrossFitWarm-upFrog Stretch 2 mins Couch Stretch 1 min e/s Lower Back stretch 30 e/s Banded ankle mobility Banded Shoulder Mobility 2 Laps Banded Crab Walks 20 Banded Glute Bridges ——————- Barbell: 10 Wrist rotations 10 Single Leg SLDL’s (5 e/s) 5 Front Squats 5 Back squats 3 Power Snatch 3 OHS (Bar/PVC)Front […]

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Saturday

CrossFit Inventive – CrossFitWarm-up200m Jog 10 Leg swings Forward/Lateral 5 Inchworms 1 Push-up 20 Scoprions Front/Back 30 Sec Lower back/Hipflexor e/s 30 Sec Glute stretch e/s 20 sec Calf stretch e/s 30 Calf Pumps ———– Activation P1 15/10 cal machine P2 4 Lighter Double DB Devils Press 6 Thrusters (Swap) Bothe warm up with todays […]

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Friday

CrossFit Inventive – CrossFitWarm-upLower Body Frog Stretch 2 mins Couch Stretch 1 min e/s 20 scorpions F/B Lower back/Hipflexor e/s Upper Body Twisted Cross 30 e/s Puppy Dog Pose 30 sec Wrist stretch 30 sec (Coach go over Shoulder To Overhead tech) 3 Push press 3 Push Jerk 3 Spilt Jerk (Coach Go over Complex) […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up200m light run 10 Leg swings F/L 5 Inchworm 1 push up 30 Sec Spiderman Lunge Hold e/s 30 Sec Calf e/s 30 calf Pumps ——– 10 Scap Pulls 5 Strict Pull-ups/Ring Rows 5 Kipping Swing 5 Kipping Pull-ups (3 Strict again if need be)Metcon (Time)For Time: 1 Mile Run (with […]

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Thursday

CrossFit Inventive – CrossFitWarm-upGreen banded Mobility Wrist Stretch Front back 6 Sets (3 each side Cossack/Spiderman Lunge /Pigeon (5 sec in each position) 30 Red Banded Pull aparts 10 Pass throughs 10 OHS Barbell: WOD 3 Power Cleans Snatch Ladder: 3 Snatch High Pulls 3 Power snatch Establish 1st weight.Power Snatch (12 minute cap)Olympic Cycling […]

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Olympic Lifting

CrossFit Inventive – CrossFitWarm-upUpper Body 1. Twisted Cross 30 e/s 2. Puppy Dog Pose – 30 e/s Lower Body 1. Pigeon Stretch – 1:00/side 2. Couch Stretch – 1:00/side ACTIVATION 2 Rounds for Quality 30 Sec Machine 20m Single Dumbbell Overhead Carry Each Arm 20m Bear Crawl 10 Alternating Cossack SquatsMetcon (4 Rounds for time)“Control-Alt-Delete” […]

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Olympic Lifting

CrossFit Inventive – Olympic WeightliftingWarm-upCouch Stretch 1 min e/s Frog Stretch 2 mins Banded Ankle MOB 30 e/s Wrist Front/Back 30 e/s Front Rack Stretch 30 sec 20 scorpions Front Back 30 Sec Lower back/Hipflexor ——————- Barbell 10 Wrist Rotations 5 Front Squat 3 High Hang Power Cleans 3 High Hang Squat Cleans1 High Hang […]

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Tuesday

CrossFit Inventive – CrossFitWarm-upMOBILITY Upper Body 1. Banded Shoulder Mobility 2. Wrist Stretch Front/back Lower Body 1. Banded Hamstring Distraction – 1:00/side 2. Spiderman Stretch – 0:30/side 3. Samson Stretch – 0:30/side ACTIVATION 2 Rounds for Quality 5 Scap Pull-Ups 5 Strict Pull-Ups 20m Overhead Carry/Suitcase Carry E/SMetcon (No Measure)Gymnastics Complex: 1 Bar Muscle-up 2 […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up2 min MOD Pace Machine 10 Single DB Press E/S (Light) 3 Inchorm 1 Push-up 10 ALT DB Power Snatch (Light) 10 ALT Shoulder Taps 2 Sec Samson Stretch E/S 10 ALT Reverse Lunges (Body Weight) 30 Sec Static Squat Hold 5 Burpees 2 Rounds with Working DB: 3 Push Press […]

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Monday

CrossFit Inventive – CrossFitWarm-upUpper Body 1. Banded Shoulder Distraction 2. Wrist Stretches – 1:00/side Lower Body 1. Pigeon Stretch – 1:00/side 2. Standing Quad Stretch – 0:30/side 3. Cossack Stretch – 0:30/side ACTIVATION 2 laps Halo Crab Walks 20 Halo Glute Bridges 2 laps Bear Crawls 10 Alternating Cossack SquatsFront Squat (EMOM Stamina Squats )On […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up2 mins moderate pace machine 30 sec spiderman lunge E/S 30 sec calf stretch E/S 30 calf pumps 1 min moderate pace machine 30 sec twisted cross E/S 10 Up to down dog 30 sec moderate pace machine 10 leg swings forward /back & lateral 5 inchworms (no push up) 40 […]

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Saturday

CrossFit Inventive – CrossFitWarm-up20 scoprions F/B 30 sec Lower Back/Hipflexor e/s 6 x 5 sec Cossack/Spiderman Lunge/Pigeon (3 e/s) ————– P1. 20 Banded SLDL P2. 20 Halo Glute Bridges (Swap) P1. 15/10 Cal machine P2. 5 inchpwrm 1 push-up 10 Air squats (Swap) ——- Build to todays Deadlift weight.Metcon (AMRAP – Rounds and Reps)Team of […]

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Friday

CrossFit Inventive – CrossFitWarm-upMOBILITY Upper Body 1. Puppy Dog Pose 30 sec 2. Twisted Cross Stretch – 30 e/side 3. Wrist 30 F/B Lower Body 1. Frog stretch – 1:00 2. Couch stretch – 1:00 e/s 3. Banded Ankle Mobility – 1:00 ACTIVATION 2 Rounds for Quality :30 Bike or Row :30 Calf Pumps :30 […]

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Thursday

CrossFit Inventive – CrossFitWarm-upBanded Shoulder mobility 20 scorpions F/B 30 Sec Lower Back/Hipflexor e/s 30 sec Spiderman Lunge Hold e/s ————- Activation: 3 Rounds for quality 6 Alt DB C&J (Mod weight) 6 Air Squats 6 Alt DB-Hang Snatch 6 Alt Cossack squats (2 Sec Pause e/s) ———- Barbell: 10 Wrist rotations 3 Strict Press […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up2 MIN MACHINE 10 LEG SWINGS F/L 30 SEC CALF STRETCH E/S 30 CALF PUMPS 3 INCHWORM + 3 PUSH-UPS 30 SEC SPIDERMAN LUNGE E/S 20 SCORPIONS F/B 30 SEC LOWER BACK/HIPFLEXOR E/S —————— 1 ROUND 20 HALO GLUTE BRIDGES 100M RUN 5 FROH HOPS 5 KBS @TODAYS WEIGHTMetcon (Time)For Time: […]

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Olympic Lifting

CrossFit Inventive – Olympic WeightliftingWarm-upBarbell T-spine 3 x 30 sec with partner Frog stretch 2 mins Pigeon 1 min e/s Couch stretch 1 min e/s PVC Pass throughs x 10 pass arounds x 10 e/w OHS x 10 —————— Activation 5 Barbell Strict press 3 Snatch pulls 3 Power snatch 3 OHS 3 Snatch Balance […]

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Wednesday

CrossFit Inventive – CrossFitWarm-upMOBILITY 2:00 Easy on Any Machine …into: Upper Body 1. Wrist Stretch – 30 E/side 2. Front Rack Stretch – 1:00 3. Triceps/Tall Spiderman Stretch -30 E/side Lower Body 1. Frog Stretch – 1:00 2. Banded Hamstring Distraction – 1:00/side 3. Bottom Squat Hold – 1:00 ACTIVATION 2 Rounds for Quality: 20m […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up2 minute Machine 20 Banded Pull aparts 3 inchworm 3 push-ups 10 Ring Rows 30 Sec Plank Hold 10 Air SquatsMetcon (Time)5 Rounds: 1,000m Bike Erg 1 Round of “Barbara” 1 Round of “Barbara” 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air SquatsSubs Meters 500/400m Row 1200/1,000m Assault bike Pull-ups Banded […]

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Tuesday

CrossFit Inventive – CrossFitWarm-upCouch stretch 1 min e/s Spiderman Lunge Hold with Rotation Calf Stretch 30 e/s 30 Calf Pumps Wrist 30 sec F/B —————— Activation 10 Forward Shoulder Circles 10 Backwards Shoulder Circles 5 Inchworm 1 push-up 20 banded pull aparts 10 Pass Throughs 10 Press 3 x 20 sec HS-Hold/Wall walk holds (30 […]

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Monday

CrossFit Inventive – CrossFit“The act of getting strong doesn’t start in the gym. It starts in your head”Warm-upUpper Body Banded Shoulder Mobility Front Rack 30 sec Wrist Stretch 30 F/B Lower Body Static squat hold 1 min Pigeon 30 e/s 10 PVC OHS 10 PVC Squat Pass throughs Activation 10 Scap-Pulls Ring/Bar 5 Down Dog […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up10 Leg swings F/L 30 sec calf e/s 30 Calf Pumps ————- 3 Rounds each leg/5 sec each position Cossack squat/Spiderman Lunge/Pigeon ————– 2 Rounds: 100m run 5 Wallball 10/7 calsMetcon (Time)3RFT: 600m Run 30 Wallballs 9/6kg 30 Cal Bike/Row/SkiAssault bike 21/16 Cals

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Saturday

CrossFit Inventive – CrossFitWarm-up10 Forward/Lateral Leg swings 5 Inchworm 1 push-up 30 Sec Spiderman Lunge Hold with rotation e/s 30 Sec Calf stretch e/s 30 Calf Pumps 30 Sec Puppy Dog Pose 20 Glute Bridges (Body weight) 10 HRPU 20 Scorpions F/B ————– WOD SET UP 3.2.1….GOMetcon (Time)TEAMS OF THREE Complete 2021 Reps: 200 Air […]

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HAPPY NEW YEAR

CrossFit Inventive – CrossFit

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Thursday

CrossFit Inventive – CrossFit“IF YOU’RE SERIOUS ABOUT CHANGE, YOU HAVE TO GO THROUGH UNCOMFORTABLE SITUATIONS. STOP TRYING TO DODGE THE PROCESS. IT’S THE ONLY WAY THROUGH”Warm-up20 ScorpIons F/B 30 Sec Lower Back/Hipflexor 30 Sec Twisted Cross e/s 30 Sec Spiderman Lunge Hold e/s 30 Sec Calf stretch e/s 30 Calf Pumps ————— Partner Activation: 3 […]

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CrossFit

CrossFit Inventive – CrossFitWarm-upGlute stretch 1 min e/s Spiderman Lunge Hold 30 e/s 20 scorpions F/B 30 sec Lower back/hipflexor e/s 30 sec Twisted Cross e/s 30 Sec Front Rack Stretch 30 sec Wrist stretch —————– Activation Empty Barbell: 10 Wrist Rotations 5 Front Squat ——– 3 Power Cleans (Empty Barbell_ 6 HRPU 9 Air […]

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Tuesday

CrossFit Inventive – CrossFitWarm-upBanded Shoulder Mobiltiy Glute stretch 30 e/s Spiderman Lunge Hold 30 e/s Lower Back/Hipflexor 30 e/s Wrist 30 F/B 30 Sec Calf e/s 30 calf Pumps ——————– Activation 20 Red banded pull aparts 10 Pass throughs 30 Sec HS-Hold 30 Sec Hollow Hold 30 Sec Plank Hold 50 Doubles/100 singlesHandstand Push-ups (3 […]

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Tuesday

CrossFit Inventive – Pure ConditioningWarm-up200m Run 10 Leg Swings Forward/Latreral 30 Sec Calf stretch on Upright or Floor 30 Calf Pumps 300m Machine 5 Slow inchworm No Push-up 30 Sec Spiderman Lunge Hold e/s 30 Sec Twisted Cross e/s 10 Frog Hops ——————Metcon (Time)10 RFT: 100m Run 10 Push-ups 200m Row 10 Burpees 60 sec […]

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Monday

CrossFit Inventive – CrossFitWarm-upFrog Stretch 2 mins Couch stretch 1 min e/s Banded Ankle Mobility 1 min e/s Banded Shoulder Mobility ————————- Activation 2 Laps Halo Banded Crab Walks + 20 Halo Glute Bridges 5 Inchworm 1 Push-up ——- Barbell: 3 reps of todays Temp Then 10 Wrist Rotations + 5 Front SquatsBack Squat (5 […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up20 scorpions F/B 30 Sec Lower Back/Hipflexor e/s 30 Sec Forward Fold 30 Sec Glute Stretch 30 sec Puppy Dog pose —————– 1 min machine 10 Scap Pulls 10 Frog Hops 5 Kipping Swings 3 Burpee Pull-upsMetcon (Time)For Time: 4km Row Min 1 – Max Meter Row Min 2 – 7 […]

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Thursday 12 days of Xmas

CrossFit Inventive – CrossFitWarm-upBanderd Shoulder Mobility Wrist stretch 30 sec f/b Calf Stretch 30 e/s Glute stretch 30 e/s Forward Fold 1 min 30 Calf Pumps ———– 3 reps of each Barbell movement 3 reps of loaded barbell movement WOD set up……3,2,1 GoMetcon (Time)“12 Days of Xmas” 1 Thruster 2 Hang Power Cleans 3 Deadlifts […]

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Wednesday

CrossFit Inventive – CrossFitWarm-upMOBILITY 2:00 Easy on Any Machine …into: Upper Body 1. Wrist/Forearm Smash – 30 sec E/side 2.Pupy Dog Pose 30 sec F/S/S 3. Twisted Cross 30 e/s Lower Body 1. Calf Stretch – 1:00/side 2. Calf Pumps for 30 sec 3. Pigeon Stretch – 1:00/side ACTIVATION 1 Rounds for Quality: 30 Double […]

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Olympic Lifting

CrossFit Inventive – Olympic WeightliftingWarm-upT-SPINE Medball Stretch 3 x30 sec/15 ret Puppy Dog pose/hands on top of ball 1 minute Table top stretch 30 sec Frog stretch 2 mins Couch stretch 1 min e/s ——————— 20- banded pull aparts 10 pass throughs 10 OHS 10 Press e/s —————– Barbell: 3 Snatch high pulls 3 Hang […]

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Tuesday

CrossFit Inventive – CrossFitWarm-upBanded Shoulder mobility Couch stretch 1 min e/s Glue Stretch 2 min e/s Wrist Stretch 30 sec F/B ——————— Activation Red Banded: Pull aparts x 30 Pass Throughs x 10 Press x 10 e/s 30 sec Handstand Hold/Wall-walk Hold 15 rest: 30 Sec PlankHandstand Push-ups (Conditioning )4 sets to achieve as many […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up20 scoprions F/B 30 sec Lower back/hipflexor each side 30 sec Forward Fold 30 sec Spiderman Lunge Hold e/s 30 sec Puppy Dog Pose 30 sec Twisted Cross e/s —————- 1 round 15/10 cals 5 burpee box step overs 10 Alt Single arm Devils press 10 Alt DB-Goblet Reverse Lunges ——- […]

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Monday

CrossFit Inventive – CrossFitWarm-upFrog stretch 2 mins Front Rack Stretch 30 sec Puppy Dog Pose 30 sec Wrist 30 sec F/B Banded Ankle Mobility 1 min e/s ————— Activation 2 laps Halo Crab Walks 20 Plank Shoulder Taps 10 Air squats 20 scorpions F/B ———– Barbell: 3 Snatch High Pulls 3 Power Snatch 3 Front […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up30 sec machine 5 inchworm 1 push-up 20 scorpions F/B 30 sec machine 30 Sec Staic squat ( pushing Knees out) 30 Sec Plank Hold 30 Calf pumpsMetcon (No Measure)THRESHOLD CONDITIONING On The minute x 6 20 sec Machine; 40 sec Rest Rest 2 Mins On The Minute x 4 30 […]

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Saturday

CrossFit Inventive – CrossFitWarm-upCOUCH STRETCH 1 MIN E//S 30 SEC LOWER BACK/HIP FLEXOR 20 SCORPIONS F/B 30 SEC WRIST F/B 30 SEC PUPPY DOG POSE ————– ACTIVATION P1. MACHINE P2. 10 STRICT PUSH-UPS 10 SCAP PULLS 10 KIPPING SWINGS (SWAP P1. MACHINE P2. 10 AIR SQUAT 10 FROG HOS 5 STRICT PULL-UPS//RING ROWS (SWAP) ———– […]

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Friday

CrossFit Inventive – CrossFitWarm-up20 Scorpions F/B 30 Sec Lower Back Hipflexor e/s 30 Sec Glute e/s 30 sec wrist stretches 30 Sec Calf e/s 30 calf pumps —————- 30 red banded pull aparts 10 Banded Press each side 30 sec Handstand hold 5 inchworm 1 push-up ————— Warm up to deadlift weight and wod set […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up1 min machine 30 sec spidermman lunge hold E/S 20 banded SLDL 45 sec min machine 30 sec wrist stretch 30 calf pumps 30 sec machine 10m Bear crawlMetcon (No Measure)Teams of 2 30 min amrap: 100 Cal Row/Bike 100m Bear Crawl (5 x 10m each) 80 Cal Row/Bike 80m Bear […]

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Thursday

CrossFit Inventive – CrossFitWarm-up20 Scorpions Front back 30 sec Lower back/Hip Flexor e/s 30 sec glute e/s 30 sec Twisted Cross e/s 30 sec Puppy Dog pose e/s —————– Activation 20 Banded SLDL 15 Russian KB Swings 10 Goblet reverse lunges 5 KB-Push press e/s —– Go through 5 reps of each movement with RX […]

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Olympic Lifting

CrossFit Inventive – Olympic WeightliftingWarm-upFrog Stretch 2 mins Couch stretch 1 min e/s Wrist stretch Banded ankle mobility Banded Tricep/Pec 1 min e/s ———- barbell 10 wrist rotations 5 front squat 5 power clean 5 hang Power clean 3 squat clean 3 hang squat clean Thrusters ——- 1 round of complex1 Power Clean 1 Hang […]

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