Stay healthy during social distancing.
We know this is a moment filled with confusion for all of us, not knowing what’s going to happen next, not seeing our love ones that and remaining home seems like a task we’ve never experienced before. We turned our heads to think “Will all my effort I’ve put into working on my body be […]
Thursday
CrossFit Inventive – CrossFit Warm-up 30 sec spiderman lunge hold e/s 30 sec Lower Back/Hip Flexor e/s 30 sec Calf stretch E/S 2 Sets 5 Inchworms Video 30 Second Hollow Hold Video 10 Scapular Pull-Ups/Scap Push ups if no PU Bar 30 Second Arch Hold 5 Air Squats (with 3 second pause at the bottom) […]
Wednesday
CrossFit Inventive – CrossFit Warm-up 30 SEC SPIDERMAN LUNGE HOLD 30 SEC GLUTE STRETCH 30 SEC PUPPY DOG POSE 30 SEC TWISTED CROSS EACH SIDE ————— ACTIVATION 5 INCHWORM 1 PUSH-UP 30 GREEN BANDED SLDL 3 DB SNATCH E/S 3 DB POWER CLEAN E/S 3 DB THRUSTERS E/S ————- Metcon (Time) “HOME GYM WOD” With […]
Tuesday day 1 Lock Down
CrossFit Inventive – CrossFit Warm-up (No Measure) “Pain versus Discomfort” There is a common misconception about pain. Pain is not what we feel inside of a conditioning workout, or the tail end of a heavy squat set. Real pain is different. Pain is when we are walking through the garage and step on a nail. […]
Monday
CrossFit Inventive – CrossFit Warm-up MOBILITY Frog Stretch 2 Minutes Couch Stretch: 1 Minutes Each Side Twisted Cross 30 Seconds each side Ankle Banded : 1 Minute Each Side Activation: 4 laps banded Crab walks 20 Banded Glute bridges 10 Strict Push-ups Carpark run Back Squat (1RM Test (Squat Waves)) Set #1 (On the 0:00) […]
Saturday
CrossFit Inventive – CrossFit Warm-up Couch stretch 1 Minute Glute Stretch 1 Minute Green banded Ankle Stretch: 1 Minutes Each Side Green Banded Shoulder Stretches ACTIVATION 2 Sets: :30 Second Bike :30 Second Spiderman Hold :30 Second Hollow Rock Hold :30 Second Scap Pulls Barbell Warmup 5 strict press reach out 5 push press 5 […]
Friday
CrossFit Inventive – CrossFit Warm-up MOBILITY Frog Stretch 3 Minutes Couch Stretch: 1 Minutes Each Side Glute Stretch 30 sec E/S Lower Back/Hipflexor 30 sec E?S ACTIVATION 2 Rounds 10 Cal Bike 10 Banded Glute Bridges 10 Box Step-ups 5 Strict Pull-ups/Ring Rows Front Squat (Percentage work) On the 2:00 x 7 Sets Set 1 […]
Thursday
CrossFit Inventive – CrossFit Warm-up MOBILITY Couch Stretch: 1 Minutes Each Side twisted cross Stretch: 1 Minutes Pike Stretch: 1 Minute ACTIVATION 8 Minutes For Quality: 5 Push-ups 10 Wall Squats V 200 Meter Row/ski/400 bike ————— Barbell Warm-up: 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian […]
Conditioning
CrossFit Inventive – Pure Conditioning Warm-up 4 laps banded crab walks + 10 banded glute bridges 30 Green banded SLDL + 30 Calf pumps 20 scorpions front/back 30 sec lower back/hipflexor E/S Metcon (Time) 6 Rounds: 400m Run 10 Alternating Deadball To Shoulder @ahap 10 Double Dumbbell Hang Power Clean @2x 22.5/15kg Subs: 400m row […]
Olympic Lifting
CrossFit Inventive – Olympic Weightlifting Warm-up 2 x 45 Sec Medball T- Spine Stretch 2 min Frog stretch PVC: Pass throughs x 10 Pass arounds x 10 OHS x 10 Snatch Balance x 10 ————- Barbell: 3 Snatch High Pull 3 Power Snatch 3 OHS 3 Snatch Balance 3 Squat Snatch —————- 1 round: Snatch […]