Friday
CrossFit Inventive – CrossFit “DO SOMETHING TODAT THAT YOUR FUTURE WIL THANK YOU FOR” Warm-up *TODAY WE WILL ALL PARTICIPATING IN THE COMPTRAIN WOD 20 SCORPIONS F/B Seated Pike Stretch 1 Minute Quad Stretch 30 Sec Each Side Puppy Dog Pose 30 Seconds WRISTE STRETCH 300 SEC EACH SIDE Warmup Set x 2 With Lighter […]
Thursday
CrossFit Inventive – CrossFit “A LITTLE PROGRESS EACH DAY, ADDS UP TO BIG RESULTS” Warm-up Seated Pike Stretch 1 Minute Quad Stretch 30 Sec Each Side Puppy Dog Pose 30 Seconds WRIST 30 SEC F/B Activation 3 Sets: 3 Inchworm 1 Push-up 5 Single Leg Deadlifts Each Side 5 Single HPC Each Side 3 STOH […]
Wednesday
CrossFit Inventive – CrossFit “EXERCISE NOT ONLY CHANGES YOUR BODY, IT CHANGES YOUR MIND, YOUR ATTITUDE AND YOUR MOOD” Warm-up 20 Scorpions Front/Back 30 Sec Lower Back/Hipflexor each Side 30 sec Glute Stretch each Side 30 Sec Twisted Cross each Side 30 Sec banded Pull aparts/Scap Push-ups 40 Sec Frog Hops 6 Inchworms 6 Alternating […]
Tuesday
CrossFit Inventive – CrossFit Warm-up “If Life Changes from outside in, Life ends. If life changes from inside out, Life begins” “Unknown” Glute Stretch 30 Sec Each Side Lower back/Hipflexor Stretch 30 sec each Side Calf Stretch 30 Sec each Side 30 Slow Calf Pumps ————- Activation 2 Rounds: 10 Cal Machine/100m Run 10 Hollow […]
Monday
CrossFit Inventive – CrossFit Warm-up “If failure is not an option, neither is success.” Frog Stretch 90 Sec Spiderman Lunge Hold #0 Sec each side Twisted Cross 30 Sec each Side Puppy Dog Pose 30 Seconds Activation 3 Sets 10 Double Unders 30 Second Wall Sit 20 sec HS-Hold on Wall or 10 Push-Ups 30 […]
Saturday
CrossFit Inventive – CrossFit Warm-up Spiderman Lunge Hold 30 Seconds Each Side Glute Stretch 30 Seconds Each Side Calf stretch 30 Seconds Each Side ACTIVATION 3 Rounds: 30 Seconds Plank 15 Glute Bridges 30 Seconds Cossack Squats 15 Air Squats Then… 400m Run Metcon (Time) “Toe to Toe” 2 Rounds For Time: 800 Meter Run […]
Friday
CrossFit Inventive – CrossFit Warm-up Couch Stretch 60 Sec Each Side Pike Stretch 60 Seconds Calf Stretch 30 Sec each Side Puppy Dog Pose 30 Sec ————– Activation: 50 Single Unders 50 Double Unders 2 Rounds: 30 Seconds Samson Stretch 15 Glute Bridges 30 Seconds Cossack Squats 10 Scap Push-ups Metcon (AMRAP – Rounds and […]
Thursday
CrossFit Inventive – CrossFit Warm-up Couch Stretch 1 Minute Each Side Lower Back/Hipflexor 1 Minute Each Side Twisted Cross 30 Sec Each Side 30 Slow Calf Pumps WARM-UP 5 Rounds: 20 Plate Twist/Or weighted Object 10 Calorie Bike/Row/Ski OR 100m Jog 15 Dumbbell deadlifts Metcon (Time) “Spaceship” 5 Rounds For Time: 100m Odd-Object Carry 20 […]
Hump Day
CrossFit Inventive – CrossFit Warm-up Glute Stretch 30 Sec Each Side Spiderman Lunge Hold 30 Sec Each Side Lower Back/Hipflexor 30 Sec Stretch Each Side 30 Slow Calf Pumps 30 Sec Puppy Dog Pose 30 Sec Twisted Cross Each Side 2 ROUNDS: 30 Seconds Dumbbell Deadlift (Single or Double) 30 Seconds Squat Hold 20 Overhead […]
Tuesday
CrossFit Inventive – CrossFit Warm-up Couch Stretch 1 Minute Each Side Seated Pike Stretch 1 Minute Each Side WARM-UP 8 Minutes Straight 1 Minute Machine/Run 1 Minute Glute Bridges 1 Minute Machine/Run 1:00 Hollow Rocks 1 Minute Machine/Run 1 Minute Glute Bridge Walkouts (4 step) 1 Minute Machine/Run 1 Minute Calf Pumps Metcon (Time) “Home […]