Monday
CrossFit Inventive – CrossFit Warm-up Couch 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 Raises Front Squat (Record last Double) Front Squat “10-8-6-4-2” On the 3:00 x 5 […]
Pure Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 30 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 side Metcon (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 […]
Saturday
CrossFit Inventive – CrossFit Warm-up Carpark 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 […]
Friday
CrossFit Inventive – CrossFit Warm-up Stretch: 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 […]
Thursday
CrossFit Inventive – CrossFit Warm-up 20 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 […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Green 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 […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Stretch: 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 dumbbell Metcon (AMRAP – Reps) Gymnastic Conditioning […]
Monday
CrossFit Inventive – CrossFit Warm-up Frog 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 […]
“Welcome Back” Super Saturday!
CrossFit Inventive – CrossFit Warm-up 20 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: […]
Tips to stay safe during your workouts.
Whether you’re a beginner, fitness buff or somewhere in the middle, it’s important to stay safe and understand the requirements of hygiene before rejoining the gym world. That’s why we want to share with you some tips and rule at Crossfit Inventive. Know the gym’s rules and safety protocols before you go. We have some […]