Thursday
CrossFit Inventive – CrossFit Warm-up 20 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 Run Metcon (Time) For Time: […]
Wednesday
CrossFit Inventive – CrossFit Warm-up 20 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 […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Cousch 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 Burpees Metcon (Time) “Long Beach” 1 Round: […]
Monday
CrossFit Inventive – CrossFit Warm-up Frog 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 Deadlifts Metcon (AMRAP – Rounds […]
Saturday
CrossFit Inventive – CrossFit Warm-up 20 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 […]
Friday
CrossFit Inventive – CrossFit Warm-up 20 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 Squat Metcon (Time) For Time: 21-15-9: Dumbbell Power Cleans […]
Thursday
CrossFit Inventive – CrossFit Warm-up Seated 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 erg Metcon (Time) For Time: 2000/1500m Row […]
Wednesday
CrossFit Inventive – CrossFit Warm-up Frog 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 […]
TUESDAY
CrossFit Inventive – CrossFit Warm-up Lower 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) […]
Monday
CrossFit Inventive – CrossFit Warm-up Frog 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/Run Metcon (Time) “Den” 10-9-8-7-6-5-4-3-2-1: Double Dumbbell Clusters 200 Meter Run/250m Row = […]