Monday
CrossFit Inventive – CrossFit Warm-up 100m 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 […]
Super Outdoor Saturday
CrossFit Inventive – CrossFit Warm-up Warm-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 […]
Friday
CrossFit Inventive – CrossFit Warm-up 60 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 run Metcon (Time) 3 […]
Thursday
CrossFit Inventive – CrossFit Warm-up 60 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 run Metcon (Time) For […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Lower 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 […]
TUESDAY
CrossFit Inventive – CrossFit Warm-up Couch 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 […]
Monday
CrossFit Inventive – CrossFit Warm-up 60 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) […]
Saturday
CrossFit Inventive – CrossFit Warm-up Twisted 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 […]
3 Dessert Recipes Ideas to do at home
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 […]
Friday
CrossFit Inventive – CrossFit Warm-up 30 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 Mornings Metcon (AMRAP – Rounds and Reps) “Cinnamon Swirl” AMRAP 20: 200 Meter […]