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Todays Workout

Friday

CrossFit Inventive – CrossFitWarm-upMOBILITY Upper Body Banded Shoulder Mobility Wrist Stretch 30 F/B Lower Body 1. Banded Hamstring Distraction – 0:30/side 2.Pigeon – 1 min e/s 3. Spiderman – 0:30/side ACTIVATION 10 Barbell Good Mornings 10 Air Squats 1 Wall walk 250m Row ————— Partner up/Build to todays Deadlift weightCrossFit Games Open 16.4 and 17.4 […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up200m run 10 leg swings F/L 30 sec Calf stretch on Upright 30 Calf pumps 5 Inchworm 1 push-up 2 laps bear crawls —————— ACTIVATION/MIDLINE 4 SETS 10 HANGING STRICT KNEE RAISES 10 SLOW ALT SHOULDER TAPS 10 SIDE PLANL REACH THROUGHS (5 E/S) 10 ABMAT SIT-UPSMetcon (AMRAP – Reps)FOR TIME […]

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Thursday

CrossFit Inventive – CrossFitWarm-upCOUCH STRETCH 1 MIN E/S LOWER BACK/HIPFLEXOR 30 E/S TWISTED CROSS 30 SEC E/S PUPPY DOG POSE 30 SEC —————– ACTIVATION 20 RED BANDED PULL APARTS 10 RED BANDED PRESS E/S 5 HRPU ———- 10 REPS BARBELL BENCH WITH EMPTY BARBELLBench Press (5 reps on every 90 sec x 6 sets)Build to […]

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Olympic Lifting

CrossFit Inventive – Olympic WeightliftingWarm-upWith partner P1: 30 sec machine P2: Plank Hold (Swap)( x 2 sets of each) P1: Foam Rolling/Barbell T-Spine Stretch= 3 x 30 sec P2: Frog Stretch (Swap) ————- Activation 10 PVC Pass throughs 10 Pass arounds 10 OHS 3 SG- Push Press 3 SG-PJerks 3 Snatch balance ———— Barbell 3 […]

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Wednesday

CrossFit Inventive – CrossFitWarm-upCouch Stretch 1 min e/s Glute Stretch 1 min e/s Lower Back/Hipflexor 30 sec e/s Front Rack Stretch 30 sec Table Top Stretch 30 Sec ——– Activation 10 Scap Pulls 5 Kipping Swings 5 Strict Pull-ups/Ring Rows ————- Barbell 10 Wrist Rotations 3 Front Squats 3 Power Clean 3 Squat Clean ——- […]

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Tuesday

CrossFit Inventive – CrossFitWarm-up500m Bike/250/200m Row 30 Sec Calf stretch e/s 30 Calf Pumps 4 Rounds: ( 2 each leg): Cossack 5 sec/Spiderman lunge 5 sec/Pigeon 5 sec 30 Sec Twisted Cross E/S 30 Sec Puppy Dog Pose 30 Sec Plank Hold 5 Strict Push-ups ——————- Midline EMOM x 9 mins min 1 – 20 […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up20 Scorpions Front/Back 30 Sec lower Back Hipflexoe e/s 30 Sec Spiderman Lunge e/s 30 Sec Twisted Cross e/s 30 Sec Puppy Dog pose ————— Activation 20 Banded SLDL 10 Frog Hops 10/7 Cal Machine — Warm-up with Working KB weightMetcon (Time)For Time: Russian KB Swings 32/24kg 20-19-18-17….etc Burpee 1-2-3-4-5….etc 10/7 […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up1 minute on Machine 20 scorpions F/B 30 sec Lower back/Hipflexor 5 Inchworm No Push-ups 20 Red banded Pull aparts 20 Red Banded Bent Over Rows 10 Air Squats 1 sec pause in bottom —–Metcon (Time)Accumulate a 5000m Row in Less than 5 full rounds of: 4:00 ON/1:00 OFF (25 min […]

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Monday

CrossFit Inventive – CrossFitWarm-upFrog Stretch 2 mins Couch Stretch 1 min e/s Lower Back stretch 30 e/s Banded ankle mobility Banded Shoulder Mobility 2 Laps Banded Crab Walks 20 Banded Glute Bridges ——————- Barbell: 10 Wrist rotations 10 Single Leg SLDL’s (5 e/s) 5 Front Squats 5 Back squats 3 Power Snatch 3 OHS (Bar/PVC)Front […]

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Saturday

CrossFit Inventive – CrossFitWarm-up200m Jog 10 Leg swings Forward/Lateral 5 Inchworms 1 Push-up 20 Scoprions Front/Back 30 Sec Lower back/Hipflexor e/s 30 Sec Glute stretch e/s 20 sec Calf stretch e/s 30 Calf Pumps ———– Activation P1 15/10 cal machine P2 4 Lighter Double DB Devils Press 6 Thrusters (Swap) Bothe warm up with todays […]

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Friday

CrossFit Inventive – CrossFitWarm-upLower Body Frog Stretch 2 mins Couch Stretch 1 min e/s 20 scorpions F/B Lower back/Hipflexor e/s Upper Body Twisted Cross 30 e/s Puppy Dog Pose 30 sec Wrist stretch 30 sec (Coach go over Shoulder To Overhead tech) 3 Push press 3 Push Jerk 3 Spilt Jerk (Coach Go over Complex) […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up200m light run 10 Leg swings F/L 5 Inchworm 1 push up 30 Sec Spiderman Lunge Hold e/s 30 Sec Calf e/s 30 calf Pumps ——– 10 Scap Pulls 5 Strict Pull-ups/Ring Rows 5 Kipping Swing 5 Kipping Pull-ups (3 Strict again if need be)Metcon (Time)For Time: 1 Mile Run (with […]

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Thursday

CrossFit Inventive – CrossFitWarm-upGreen banded Mobility Wrist Stretch Front back 6 Sets (3 each side Cossack/Spiderman Lunge /Pigeon (5 sec in each position) 30 Red Banded Pull aparts 10 Pass throughs 10 OHS Barbell: WOD 3 Power Cleans Snatch Ladder: 3 Snatch High Pulls 3 Power snatch Establish 1st weight.Power Snatch (12 minute cap)Olympic Cycling […]

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Olympic Lifting

CrossFit Inventive – CrossFitWarm-upUpper Body 1. Twisted Cross 30 e/s 2. Puppy Dog Pose – 30 e/s Lower Body 1. Pigeon Stretch – 1:00/side 2. Couch Stretch – 1:00/side ACTIVATION 2 Rounds for Quality 30 Sec Machine 20m Single Dumbbell Overhead Carry Each Arm 20m Bear Crawl 10 Alternating Cossack SquatsMetcon (4 Rounds for time)“Control-Alt-Delete” […]

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Olympic Lifting

CrossFit Inventive – Olympic WeightliftingWarm-upCouch Stretch 1 min e/s Frog Stretch 2 mins Banded Ankle MOB 30 e/s Wrist Front/Back 30 e/s Front Rack Stretch 30 sec 20 scorpions Front Back 30 Sec Lower back/Hipflexor ——————- Barbell 10 Wrist Rotations 5 Front Squat 3 High Hang Power Cleans 3 High Hang Squat Cleans1 High Hang […]

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Tuesday

CrossFit Inventive – CrossFitWarm-upMOBILITY Upper Body 1. Banded Shoulder Mobility 2. Wrist Stretch Front/back Lower Body 1. Banded Hamstring Distraction – 1:00/side 2. Spiderman Stretch – 0:30/side 3. Samson Stretch – 0:30/side ACTIVATION 2 Rounds for Quality 5 Scap Pull-Ups 5 Strict Pull-Ups 20m Overhead Carry/Suitcase Carry E/SMetcon (No Measure)Gymnastics Complex: 1 Bar Muscle-up 2 […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up2 min MOD Pace Machine 10 Single DB Press E/S (Light) 3 Inchorm 1 Push-up 10 ALT DB Power Snatch (Light) 10 ALT Shoulder Taps 2 Sec Samson Stretch E/S 10 ALT Reverse Lunges (Body Weight) 30 Sec Static Squat Hold 5 Burpees 2 Rounds with Working DB: 3 Push Press […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up2 mins moderate pace machine 30 sec spiderman lunge E/S 30 sec calf stretch E/S 30 calf pumps 1 min moderate pace machine 30 sec twisted cross E/S 10 Up to down dog 30 sec moderate pace machine 10 leg swings forward /back & lateral 5 inchworms (no push up) 40 […]

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Monday

CrossFit Inventive – CrossFitWarm-upUpper Body 1. Banded Shoulder Distraction 2. Wrist Stretches – 1:00/side Lower Body 1. Pigeon Stretch – 1:00/side 2. Standing Quad Stretch – 0:30/side 3. Cossack Stretch – 0:30/side ACTIVATION 2 laps Halo Crab Walks 20 Halo Glute Bridges 2 laps Bear Crawls 10 Alternating Cossack SquatsFront Squat (EMOM Stamina Squats )On […]

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Saturday

CrossFit Inventive – CrossFitWarm-up20 scoprions F/B 30 sec Lower Back/Hipflexor e/s 6 x 5 sec Cossack/Spiderman Lunge/Pigeon (3 e/s) ————– P1. 20 Banded SLDL P2. 20 Halo Glute Bridges (Swap) P1. 15/10 Cal machine P2. 5 inchpwrm 1 push-up 10 Air squats (Swap) ——- Build to todays Deadlift weight.Metcon (AMRAP – Rounds and Reps)Team of […]

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Friday

CrossFit Inventive – CrossFitWarm-upMOBILITY Upper Body 1. Puppy Dog Pose 30 sec 2. Twisted Cross Stretch – 30 e/side 3. Wrist 30 F/B Lower Body 1. Frog stretch – 1:00 2. Couch stretch – 1:00 e/s 3. Banded Ankle Mobility – 1:00 ACTIVATION 2 Rounds for Quality :30 Bike or Row :30 Calf Pumps :30 […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up2 MIN MACHINE 10 LEG SWINGS F/L 30 SEC CALF STRETCH E/S 30 CALF PUMPS 3 INCHWORM + 3 PUSH-UPS 30 SEC SPIDERMAN LUNGE E/S 20 SCORPIONS F/B 30 SEC LOWER BACK/HIPFLEXOR E/S —————— 1 ROUND 20 HALO GLUTE BRIDGES 100M RUN 5 FROH HOPS 5 KBS @TODAYS WEIGHTMetcon (Time)For Time: […]

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Thursday

CrossFit Inventive – CrossFitWarm-upBanded Shoulder mobility 20 scorpions F/B 30 Sec Lower Back/Hipflexor e/s 30 sec Spiderman Lunge Hold e/s ————- Activation: 3 Rounds for quality 6 Alt DB C&J (Mod weight) 6 Air Squats 6 Alt DB-Hang Snatch 6 Alt Cossack squats (2 Sec Pause e/s) ———- Barbell: 10 Wrist rotations 3 Strict Press […]

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Olympic Lifting

CrossFit Inventive – Olympic WeightliftingWarm-upBarbell T-spine 3 x 30 sec with partner Frog stretch 2 mins Pigeon 1 min e/s Couch stretch 1 min e/s PVC Pass throughs x 10 pass arounds x 10 e/w OHS x 10 —————— Activation 5 Barbell Strict press 3 Snatch pulls 3 Power snatch 3 OHS 3 Snatch Balance […]

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Wednesday

CrossFit Inventive – CrossFitWarm-upMOBILITY 2:00 Easy on Any Machine …into: Upper Body 1. Wrist Stretch – 30 E/side 2. Front Rack Stretch – 1:00 3. Triceps/Tall Spiderman Stretch -30 E/side Lower Body 1. Frog Stretch – 1:00 2. Banded Hamstring Distraction – 1:00/side 3. Bottom Squat Hold – 1:00 ACTIVATION 2 Rounds for Quality: 20m […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up2 minute Machine 20 Banded Pull aparts 3 inchworm 3 push-ups 10 Ring Rows 30 Sec Plank Hold 10 Air SquatsMetcon (Time)5 Rounds: 1,000m Bike Erg 1 Round of “Barbara” 1 Round of “Barbara” 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air SquatsSubs Meters 500/400m Row 1200/1,000m Assault bike Pull-ups Banded […]

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Tuesday

CrossFit Inventive – CrossFitWarm-upCouch stretch 1 min e/s Spiderman Lunge Hold with Rotation Calf Stretch 30 e/s 30 Calf Pumps Wrist 30 sec F/B —————— Activation 10 Forward Shoulder Circles 10 Backwards Shoulder Circles 5 Inchworm 1 push-up 20 banded pull aparts 10 Pass Throughs 10 Press 3 x 20 sec HS-Hold/Wall walk holds (30 […]

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Monday

CrossFit Inventive – CrossFit“The act of getting strong doesn’t start in the gym. It starts in your head”Warm-upUpper Body Banded Shoulder Mobility Front Rack 30 sec Wrist Stretch 30 F/B Lower Body Static squat hold 1 min Pigeon 30 e/s 10 PVC OHS 10 PVC Squat Pass throughs Activation 10 Scap-Pulls Ring/Bar 5 Down Dog […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up10 Leg swings F/L 30 sec calf e/s 30 Calf Pumps ————- 3 Rounds each leg/5 sec each position Cossack squat/Spiderman Lunge/Pigeon ————– 2 Rounds: 100m run 5 Wallball 10/7 calsMetcon (Time)3RFT: 600m Run 30 Wallballs 9/6kg 30 Cal Bike/Row/SkiAssault bike 21/16 Cals

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Saturday

CrossFit Inventive – CrossFitWarm-up10 Forward/Lateral Leg swings 5 Inchworm 1 push-up 30 Sec Spiderman Lunge Hold with rotation e/s 30 Sec Calf stretch e/s 30 Calf Pumps 30 Sec Puppy Dog Pose 20 Glute Bridges (Body weight) 10 HRPU 20 Scorpions F/B ————– WOD SET UP 3.2.1….GOMetcon (Time)TEAMS OF THREE Complete 2021 Reps: 200 Air […]

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HAPPY NEW YEAR

CrossFit Inventive – CrossFit

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Thursday

CrossFit Inventive – CrossFit“IF YOU’RE SERIOUS ABOUT CHANGE, YOU HAVE TO GO THROUGH UNCOMFORTABLE SITUATIONS. STOP TRYING TO DODGE THE PROCESS. IT’S THE ONLY WAY THROUGH”Warm-up20 ScorpIons F/B 30 Sec Lower Back/Hipflexor 30 Sec Twisted Cross e/s 30 Sec Spiderman Lunge Hold e/s 30 Sec Calf stretch e/s 30 Calf Pumps ————— Partner Activation: 3 […]

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CrossFit

CrossFit Inventive – CrossFitWarm-upGlute stretch 1 min e/s Spiderman Lunge Hold 30 e/s 20 scorpions F/B 30 sec Lower back/hipflexor e/s 30 sec Twisted Cross e/s 30 Sec Front Rack Stretch 30 sec Wrist stretch —————– Activation Empty Barbell: 10 Wrist Rotations 5 Front Squat ——– 3 Power Cleans (Empty Barbell_ 6 HRPU 9 Air […]

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Tuesday

CrossFit Inventive – Pure ConditioningWarm-up200m Run 10 Leg Swings Forward/Latreral 30 Sec Calf stretch on Upright or Floor 30 Calf Pumps 300m Machine 5 Slow inchworm No Push-up 30 Sec Spiderman Lunge Hold e/s 30 Sec Twisted Cross e/s 10 Frog Hops ——————Metcon (Time)10 RFT: 100m Run 10 Push-ups 200m Row 10 Burpees 60 sec […]

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Tuesday

CrossFit Inventive – CrossFitWarm-upBanded Shoulder Mobiltiy Glute stretch 30 e/s Spiderman Lunge Hold 30 e/s Lower Back/Hipflexor 30 e/s Wrist 30 F/B 30 Sec Calf e/s 30 calf Pumps ——————– Activation 20 Red banded pull aparts 10 Pass throughs 30 Sec HS-Hold 30 Sec Hollow Hold 30 Sec Plank Hold 50 Doubles/100 singlesHandstand Push-ups (3 […]

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Monday

CrossFit Inventive – CrossFitWarm-upFrog Stretch 2 mins Couch stretch 1 min e/s Banded Ankle Mobility 1 min e/s Banded Shoulder Mobility ————————- Activation 2 Laps Halo Banded Crab Walks + 20 Halo Glute Bridges 5 Inchworm 1 Push-up ——- Barbell: 3 reps of todays Temp Then 10 Wrist Rotations + 5 Front SquatsBack Squat (5 […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up20 scorpions F/B 30 Sec Lower Back/Hipflexor e/s 30 Sec Forward Fold 30 Sec Glute Stretch 30 sec Puppy Dog pose —————– 1 min machine 10 Scap Pulls 10 Frog Hops 5 Kipping Swings 3 Burpee Pull-upsMetcon (Time)For Time: 4km Row Min 1 – Max Meter Row Min 2 – 7 […]

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Thursday 12 days of Xmas

CrossFit Inventive – CrossFitWarm-upBanderd Shoulder Mobility Wrist stretch 30 sec f/b Calf Stretch 30 e/s Glute stretch 30 e/s Forward Fold 1 min 30 Calf Pumps ———– 3 reps of each Barbell movement 3 reps of loaded barbell movement WOD set up……3,2,1 GoMetcon (Time)“12 Days of Xmas” 1 Thruster 2 Hang Power Cleans 3 Deadlifts […]

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Olympic Lifting

CrossFit Inventive – Olympic WeightliftingWarm-upT-SPINE Medball Stretch 3 x30 sec/15 ret Puppy Dog pose/hands on top of ball 1 minute Table top stretch 30 sec Frog stretch 2 mins Couch stretch 1 min e/s ——————— 20- banded pull aparts 10 pass throughs 10 OHS 10 Press e/s —————– Barbell: 3 Snatch high pulls 3 Hang […]

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Wednesday

CrossFit Inventive – CrossFitWarm-upMOBILITY 2:00 Easy on Any Machine …into: Upper Body 1. Wrist/Forearm Smash – 30 sec E/side 2.Pupy Dog Pose 30 sec F/S/S 3. Twisted Cross 30 e/s Lower Body 1. Calf Stretch – 1:00/side 2. Calf Pumps for 30 sec 3. Pigeon Stretch – 1:00/side ACTIVATION 1 Rounds for Quality: 30 Double […]

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Tuesday

CrossFit Inventive – CrossFitWarm-upBanded Shoulder mobility Couch stretch 1 min e/s Glue Stretch 2 min e/s Wrist Stretch 30 sec F/B ——————— Activation Red Banded: Pull aparts x 30 Pass Throughs x 10 Press x 10 e/s 30 sec Handstand Hold/Wall-walk Hold 15 rest: 30 Sec PlankHandstand Push-ups (Conditioning )4 sets to achieve as many […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up20 scoprions F/B 30 sec Lower back/hipflexor each side 30 sec Forward Fold 30 sec Spiderman Lunge Hold e/s 30 sec Puppy Dog Pose 30 sec Twisted Cross e/s —————- 1 round 15/10 cals 5 burpee box step overs 10 Alt Single arm Devils press 10 Alt DB-Goblet Reverse Lunges ——- […]

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Monday

CrossFit Inventive – CrossFitWarm-upFrog stretch 2 mins Front Rack Stretch 30 sec Puppy Dog Pose 30 sec Wrist 30 sec F/B Banded Ankle Mobility 1 min e/s ————— Activation 2 laps Halo Crab Walks 20 Plank Shoulder Taps 10 Air squats 20 scorpions F/B ———– Barbell: 3 Snatch High Pulls 3 Power Snatch 3 Front […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up30 sec machine 5 inchworm 1 push-up 20 scorpions F/B 30 sec machine 30 Sec Staic squat ( pushing Knees out) 30 Sec Plank Hold 30 Calf pumpsMetcon (No Measure)THRESHOLD CONDITIONING On The minute x 6 20 sec Machine; 40 sec Rest Rest 2 Mins On The Minute x 4 30 […]

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Saturday

CrossFit Inventive – CrossFitWarm-upCOUCH STRETCH 1 MIN E//S 30 SEC LOWER BACK/HIP FLEXOR 20 SCORPIONS F/B 30 SEC WRIST F/B 30 SEC PUPPY DOG POSE ————– ACTIVATION P1. MACHINE P2. 10 STRICT PUSH-UPS 10 SCAP PULLS 10 KIPPING SWINGS (SWAP P1. MACHINE P2. 10 AIR SQUAT 10 FROG HOS 5 STRICT PULL-UPS//RING ROWS (SWAP) ———– […]

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Friday

CrossFit Inventive – CrossFitWarm-up20 Scorpions F/B 30 Sec Lower Back Hipflexor e/s 30 Sec Glute e/s 30 sec wrist stretches 30 Sec Calf e/s 30 calf pumps —————- 30 red banded pull aparts 10 Banded Press each side 30 sec Handstand hold 5 inchworm 1 push-up ————— Warm up to deadlift weight and wod set […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up1 min machine 30 sec spidermman lunge hold E/S 20 banded SLDL 45 sec min machine 30 sec wrist stretch 30 calf pumps 30 sec machine 10m Bear crawlMetcon (No Measure)Teams of 2 30 min amrap: 100 Cal Row/Bike 100m Bear Crawl (5 x 10m each) 80 Cal Row/Bike 80m Bear […]

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Thursday

CrossFit Inventive – CrossFitWarm-up20 Scorpions Front back 30 sec Lower back/Hip Flexor e/s 30 sec glute e/s 30 sec Twisted Cross e/s 30 sec Puppy Dog pose e/s —————– Activation 20 Banded SLDL 15 Russian KB Swings 10 Goblet reverse lunges 5 KB-Push press e/s —– Go through 5 reps of each movement with RX […]

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Olympic Lifting

CrossFit Inventive – Olympic WeightliftingWarm-upFrog Stretch 2 mins Couch stretch 1 min e/s Wrist stretch Banded ankle mobility Banded Tricep/Pec 1 min e/s ———- barbell 10 wrist rotations 5 front squat 5 power clean 5 hang Power clean 3 squat clean 3 hang squat clean Thrusters ——- 1 round of complex1 Power Clean 1 Hang […]

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Wednesday

CrossFit Inventive – CrossFitWarm-up3 x 30 sec T-spine stretch 15 rest Puppy dog pose on ball 30 sec Twisted Cross 30 sec e/s Calf stretch 30 sec 30 calf pumps ————- 20 red banded pull-aparts 10 pass throughs 10 OHS 10 press e/s 2 laps overhead walking lunges 50 double underrs/100 singles —— Barbell 3 […]

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Tuesday

CrossFit Inventive – CrossFitWarm-upGlute Stretch 1 min e/s 30 sec Lower back/hipflexor 30 e/s Spiderman Lunge Hold e/s Twisted Cross 30 e/s Wrist stretch 30 e/s e/s —————— 20 Halo glute bridges 5 inchworm 1 push-up 30 Calf pumps 30 Sec Plank Hold 30 sec Hollow Hold ———– Barbell 5 Deadlifts 3 Power clean 3 […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up1 min machine 20 scorpions front/back 15 Halo glute bridges 10 Air squats 1 sec pause in bottom 5 Push ups 1 min machine 30 sec spiderman lunge hold E/S 30 Calf pumps 10 Frog hops ——— WOD set upMetcon (No Measure)On Every 5 minutes: x 6 set 15/10 Cal Machine […]

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Monday

CrossFit Inventive – CrossFitWarm-upCouch stretch 60 e/s Frog Stretch 2 mins Front rack stretch 30 sec Puppy Dog Pose 30 sec Wrist 30 sec front/back —————– Activation 4 laps banded Crab walks 10 Scap pulls 5 Kipping knee raises 5 Inchworm 1 push-upFront Squat (EMOM: 2 x Front Squats EMOM: 4 Back Squats)All Sets at […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up1 min Machine 30 sec plank 3 Inchworm 1 push-up 20 scorpions F/B 30 Sec Machine 10 Frog Hops — Warm up with KB x 10 swingsMetcon (Time)For time: 5km Row Every 5 mins complete: 15 abmat sit-ups 10 KBS 24/16kg 5 BurpeesSUBS 12/10km Bike 5Km Ski erg Lighter KBS

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Saturday

CrossFit Inventive – CrossFitWarm-upPuppy Dog Pose 60 sec Twisted Cross 30 e/s Spiderman Lunge Hold 30 e/s Calf Stretch 30 e/s 30 Calf Pumps ———– Activation P1: Mod pace on Machine P2: 5 Scap Pulls 5 Kipping Swings 5 Strict Pull-ups 5 Frog Hops (Swap) ——– P1: Mod pace Machine P2: 5 Burpee BJ’s 2 […]

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Friday

CrossFit Inventive – CrossFitWarm-upBanded Shoulder Mobility 30 Sec Calf Stretch e/s 30 Calf Pumps 30 Sec Spiderman Lunge Hold 5 Inchworm 1 Push-up 10 Air squats 10 Scap Pulls 10 Kipping Swings 40 Double unders/60 Singles —————Metcon (No Measure)9 MIN EMOM: min 1 – 30 sec L Ring Hold min 2 – 30 Sec Machine […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-upForwald Fold 60 sec Lunge with rotation 30 e/s Glute Stretch 60 e/s —- 1:30 Machine – increase pace every :30Metcon (Time)Machine Intervals: (40:00 Cap) 300M Row/Ski Rest 2:00 600M Row/Ski Rest 2:00 900M Row/Ski Rest 2:00 1200M Row/Ski Rest 2:00 900M Row/Ski Rest 2:00 600M Row/Ski Rest 2:00 300M Row/Ski […]

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Thursday

CrossFit Inventive – CrossFitWarm-upGlute stretch 60 e/s Spiderman Lunge hold 30 e/s Lower back//hipflexor 30 e/s 20 scorpions F/B Twisted Cross 30 e/s —————- Activation 30 sec plank 20 Halo Glute bridges 30 sec Hollow Hold 20 Banded Pull-aparts 30 sec Plank Hold 10 Banded Overhead reverse lunges 30 sec Hollow HoldMetcon (Time)5 Rounds For […]

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Wednesday

CrossFit Inventive – CrossFitWarm-upT-Spine medball stretch 3 x 30 on/15 off Frog Stretch 90 sec Glute stretch 30 e/s Wrist Stretch 30 front/back Banded Ankle mobility 45 e/s ——————- Barbell: Snatch pull x 3 Power snatch x 3 Wrist rotations x 10 Front Squat x 3 Power clean x 3 Squat clean x 3 ———– […]

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Wednesday

CrossFit Inventive – Olympic WeightliftingWarm-upT-Spine medball stretch 3 x 30 on/15 off Frog Stretch 90 sec Glute stretch 30 e/s Wrist Stretch 30 front/back Banded Ankle mobility 45 e/s ——————- Barbell: Snatch pull x 3 Power snatch x 3 Wrist rotations x 10 Front Squat x 3 Power clean x 3 Squat clean x 3 […]

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Wednesday

CrossFit Inventive – CrossFitWarm-upCouch stretch 60 e/s Glute stretch 30 e/s Twisted Cross 30 e/s Puppy Dog Pose 30 e/s Wrist stretch 30 front/back Calf stretch 30 e/s 30 Calf Pumps ————— barbell 10 Wrist rotations 10 Good mornings — 1 Round Empty Bar 12 Deadlifts 9 HPC 6 S2O Carpark run —1 Deadlift + […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-upHamstring Upright Stretch 30 e/s Glute Stretch 30 e/s Lower Back Hip Flexor 30 e/s Spiderman Lunge 30 e/s —– 1:00 Machine – easy pace :30 Bottom of squat hold 1:00 Machine – increased pace 10 Alt lunges —– Warm Up movementsMetcon (AMRAP – Reps)AMRAP 30 10-15-20-25-30-35-40 etc Cal Machine Alternating […]

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Tuesday

CrossFit Inventive – CrossFitWarm-upGlute stretch 60 e/s Spiderman Lunge hold 30 e/s Puppy Dog Pose 30 sec Twisted cross 30 e/s —————— Red banded pull aparts x 20 Pass throughs x 10 Scap pulls x 10 Kipping swings x 10 Kipping Knee Raises Strict Pull-ups x 5 ——————Metcon (3 Rounds for reps)4 min AMRAP 27 […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-upLower Back Hip Flexor 60 e/s Glute Stretch 60 e/s 20 Scorpions Front/Back Calf Stretch 30 e/s 30 Calf Pumps —– 2 Sets 200M Jog 5 Inchworms + Push Up 5 Air Squats —–Metcon (Calories)E5MOMX6 300M Run 12 Burpee’s Max Cal Machine – 4:00 Cap on each round, start you next […]

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Monday

CrossFit Inventive – CrossFitWarm-upCouch stretch 60 e/s Frog Stretch 2 mins Twisted Cross 30 e/s Puppy Dog Pose 30 sec Wrist stretch 30 sec —————— Activation: 2 laps halo Crab walks 20 Halo Glute bridges ———– Barbell Power Snatch x 3 Barbell OHS x 3 Front Squat x 3 Back Squat x 3Front Squat (3 […]

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Saturday

CrossFit Inventive – CrossFitWarm-up20 scorpions Front/Back 30 sec Lower back Hipflexor e/s 30 Sec Glute e/s 30 sec Calf e/s 30 Calf Pumps —————– 10 Red banded OHS 10 Red banded Pass Throughs 20 Red banded Pull-aparts 10 Leg Swings Forward/Lateral 3 Inchworms 1 Push-up ——— Each Partner Perform 3 x Power Snatch 3 x […]

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Friday

CrossFit Inventive – CrossFitWarm-upFrog Stretch 2 mins Couch stretch 1 min e/s Twisted Cross 30 e/s 30 sec Puppy Dog pose (side/front/side) —————— Activation 10 Red banded pull-aparts 10 Pass throughs 10 Press 10 air squats 1 sec pause in bottom of squat 10 Frog Hops 10 Scap-Pulls 3 Strict pull-ups/5 Ring Rows ———- Running […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-upGlute Stretch 1:00 e/s Twisted Cross :30 e/s Lower Back Hip Flexor 1:00 e/s Lunge with rotations :30 e/s —— 1:00 Machine 5 Inchworms + Push Up 5 Russian KB Swings 1:00 Machine 5 Inchworms + Push Up 5 KB Goblet SquatsMetcon (No Measure)EMOM 30 1: :45 KB Swings @24/16 2: […]

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Thursday

CrossFit Inventive – CrossFitWarm-upDouble carpark Run 1 lap Inchworm 1 lap spideran Lunge (rotation) 10 Leg Swings Forwrd/Lateral 10 Wall Squats 30 Sec Calf Stretch e/s 30 Calf Pumps 10 Scap Pulls 10 Kipping Knee Raises 5 Strict Push-ups 20 Holow Rocks ———————-Metcon (Time)For Time: Buy-In: 800m Run ‘Into’ 3-6-9-12-15-18-15-12-9-6-3 of: Abmat Sit-ups Strict Push-ups […]

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Olympic Lifting

CrossFit Inventive – Olympic WeightliftingWarm-upFrog Stretch 2 mins Couch Stretch 1 min e/s Glute stretch 30 sec e/s Twistd Cross 30 sec e/s Puppy Dog Pose 30 sec Wrist Stretch 30 sec —————– Barbell: 10 Wrist Rotations 10 Good Mornings 3 Clean High Pulls 3 Power Cleans 3 Hang High Pulls 3 Hang Power Snatch […]

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Wednesday

CrossFit Inventive – CrossFitWarm-upBanded Shoulders Mobility Wrist Forearm 30 front/back Glute stretch 30 e/s Calf stretch 30 e/s 30 Calf Pumps ——————- Activation Tabata: 20/10 x 8 sets Skipping Handstand Hold (Split into 2 groups to save floor space) *Skipping can be a mix of singles or Doubles.Metcon (No Measure)Midline/Skils 3 Sets Min 1- L-Sits […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-upTwisted Cross 30 e/s Puppy Dog Pose 30 sec Lower Back Hip Flexor 30 e/s TableTop Stretch 30 seconds ——- :30 Machine 10 Air Squats 10 Bodyweight lunges :30 Machine 10 HRPU —- Go Over DB MovementsMetcon (AMRAP – Rounds and Reps)AMRAP 15 5-10-15-20-25 etc DB OH Lunge @22.5/15 Burpee’s Alternating […]

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Tuesday

CrossFit Inventive – CrossFitWarm-upBanded Shoulder Mobility Wrist stretch front/back Straddle Stretch 30 sec Spiderman Lunge Hold with Rot 30 e/s 40 Calf Pumps ————— Activation: 10 Wrist rotations 3 Clean High Pulls 3 Power Cleans — 4 Wall Walks or 90 sec handstand walk practiceMetcon (AMRAP – Rounds and Reps)18 min amrap: 15/12 Cal Row/Bike/Ski […]

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Monday

CrossFit Inventive – CrossFitWarm-upBanded Shoulder Mobility Frog Stretch 60 sec Couch Stretch 30 e/s Spiderman Lunge Hold (rotation) 30 e/s Wrist Stretch 30 e/s —————– Activation 10 Scap-Pulls 10 Kipping Swings 5 Strict Pull-ups/Ring Rows Barbell: 10 Wrist rotation 3 POWER SNATCH 3 OHS 3 SQUAT SNATCH —— 5 Front Squats 3 Push Jerks 3 […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up20 Scorpions Front/Back Forward Fold 45 seconds Glute Stretch 30 e/s Calf Stretch 30 e/s 40 Calf Pumps ——- 2:00 Machine – increasing pace throughout 200M JogMetcon (Time)For Total Time 1000/800M Row/Ski 500M Run REST 2:00 800/650M Row/Ski 400M Run REST 2:00 600/500M Row/Ski 300M Run REST 2:00 500/400M Row/Ski 200M […]

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Saturday

CrossFit Inventive – CrossFitWarm-upCouch stretch 1 minute each side 30 sec Lowerback/Hipflexor each side Spiderman Lunge Hold 30 sec each side Front Rack Stretch 30 sec Puppy Dog Pose 30 Sec Wrist 30 sec Front/Back —————- Activation P1. Machine P2. 5 Deadlifts 5 Front Squats + 5 Hang Power Cleans + 5 hang Squat cleans […]

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Staying in shape during the holidays

We know when the holidays are coming up, we tend to relax a little on our fitness journey and say ” I’ll take it back next year” but wouldn’t it be great to keep track of your workout all year long as a new habit of you daily life. The last thing you want is […]

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Friday

CrossFit Inventive – CrossFitWarm-up20 scorpions front/back 30 sec Lower back/hipflexor 30 sec twisted cross 30 sec Puppy Dog Pose Activation 20 Red banded Pull aparts 10 Scap Pulls Bar or Rings 10 Red banded pass throughs 10 Kipping Swings Bar or Rings 20 Banded Stiff Legged deadlifts ————– Today we need to establish our positions […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-upUpright Hamstring Stretch 30 e/s Lower Back Hip Flexor 30 e/s Calf Stretch 30 e/s 40 Calf Pumps —– 400M Jog 10 Alternating Lunges 20 Alternating Shoulder Taps 200M Jog 5 HRPU 10 Air SquatsMetcon (AMRAP – Rounds and Reps)AMRAP 30 200M Run 10 HRPU 20 Air Squats 200M Run REST […]

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Thursday

CrossFit Inventive – CrossFitWarm-upGreen Banded Shoulder Mobility 20 Scorpions Front/Back Lower Back Hipflexor 30 sec each side Glute Stretch 1 min each side Spiderman Lunge Hold 30 sec each side Into Single Leg Seated Hamstring each side —————- Barbell Activation: 10 Wrist Rotations 2 Rounds: 5 Clean Deadlifts 5 Clean High Pulls 5 Tall Cleans […]

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Olympic Lifting

CrossFit Inventive – Olympic WeightliftingWarm-upWALLBALL T-SPINE STRETCH 3 X 30 SEC 1 MIN WALLBALL PUPPY DOG POSE 1 MIN GLUTE STRETCH EACH SIDE 30 SEC TWISTED CROSS EACH SIDE —————– ACTIVATION PVC: 10 Pass Throughs 10 Pass Arounds each way 10 OHS 10 Static Squat Pass Throughs ————- Barbell: 3 Snatch Pulls 3 Power Snatch […]

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Wednesday

CrossFit Inventive – CrossFitWarm-up20 scorpions Front/back 30 sec Lower Back/Hipflexor each side 30 Sec Glute Each side 30 Sec Puppy Dog Pose ————— Midline: 15 min emom: (5 sets) Min 1 – 20 Sec L-Sit Min 2 – 20 Hollow Rocks Min 3 – 20 V-SitsMetcon (AMRAP – Rounds and Reps)25 Minute Amrap: 1 Rope […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-upTwisted Cross 30 e/s Lunge with rotation 30 e/s Lower Back Hip Flexor 30 e/s 20 Scorpions Front/ Back —– 1:00 Machine @ steady pace 5 Inchworms + Push Up 10 Air Squats 5 Frog Hops ——- Perform a few reps of each DB MovementMetcon (Time)For Time *600M Row/Ski* 3 Rounds […]

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Tuesday

CrossFit Inventive – CrossFitWarm-upGreen banded shoulder mobility Lower back/Hipflexor 1 min each side Glute stretch 1 min each side Calf Stretch 30 sec each side 30 calf pumps —————- Activation 30 red banded Pull-aparts 10 strict Push ups 10 Scap Pulls 10 Kipping knee raises 30 Sec handstand holdFloor Press (12-10-8-6)Warm up set of 10 […]

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Monday CrossFit Total Test

CrossFit Inventive – CrossFitWarm-up1 min Frog Stretch 1 min Couch stretch each side 30 sec Lower Back/Hipflexor each side 1 min Puppy Dog Pose 30 Sec Twisted Cross each side 1 min Ankle Mobility ————— 10 Barbell Good Mornings 5 Barbell back Squats 5 Strict Press 5 Deadlifts 20 Glute Bridges (Body weight)The CrossFit Total […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up1:00 Machine – easy pace 5 Inchworms + push up 5 Air Squats with pause in bottom 1:00 Machine – Increased pace 10 Scorpions Front/Back 1:00 Machine Increased Pace 5 Inchworms no push upMetcon (No Measure)Machine Conditioning E4MOMX4 55/40 Cal Row/Bike/Ski Rest 4:00 E8MOMX2 100/70 Cal Row/Bike/Ski – Assault Bike perform […]

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Saturday

CrossFit Inventive – CrossFitWarm-up1 min lower back/hipflexor each side 1 min Glute stretch each side 30 sec Twisted Cross each side 30 sec puppy dog pose 30 sec wrist stretch front/back —————— P1. 30 red banded pull aparts + 10 pass throughs + 10 Press each side P2. 20 halo Glute bridges + 5 inchworm […]

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Friday

CrossFit Inventive – CrossFitWarm-upGreen banded shoulder mobility Lower back/Hipflexor 30 each side Glute stretch 30 each side Spiderman lunge hold 30 each side Wrist stretch 30 sec —————————– Activation 10 Barbell wrist rotations 5 Strict press 5 Push press 5 SDHP —— Today lift 2 Push jerks 1 Split jerks ——–2 Push Jerk + 1 […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-upCouch Stretch 30 e/s Glute Stretch 30 e/s 20 Scorpions Front/Back —– 5 Inchworms 20 Calf Pumps 200M Run 10 Air Squats 20 Calf Pumps 200M Run —– Perform a few reps of DB MovementsMetcon (AMRAP – Rounds and Reps)AMRAP 35 800M Run 20 S/A Devils Press 400M Run 10 S/A […]

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Thursday

CrossFit Inventive – CrossFitWarm-upWallball T-spine stretch 3 x 30 sec/15 rest Wallball Puppy Dog Pose 1 minute Twisted Cross 30 sec each side Glute stretch 30 sec each side Calf stretch 30 sec each side 30 Calf pumps —————– Activation: 20 Red banded pull aparts 10 Pass Throughs 10 OHS Barbell: 10 Good Mornings 3 […]

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Wednesday

CrossFit Inventive – CrossFitWarm-up2 minute machine 30 sec Lower back/hipflexor each side 30 sec spiderman lunge hold each side 30 sec Front Rack Into: 30 sec Puppy Dog Pose 30 sec Wrist front back —————– 30 banded Pull aparts 20 Banded Stiff Legged Deadlifts 20 Hollow Rocks 5 Inch worm 1 push-up 10 Frog HopsMetcon […]

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Olympic Lifting

CrossFit Inventive – Olympic WeightliftingWarm-upFrog Stretch 2 mins Glute Stretch 30 sec each Side Front Rack Stretch 30 sec Puppy Dog Pose 30 seconds Wrist Stretch 30 sec Front/back Banded Ankle Mobility 30 sec each side ——— Barbell: 10 Wrist Rotations 5 Front Squats 3 hang Muscle cleans 3 hang Power cleans 3 power cleans […]

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Tuesday De-Load

CrossFit Inventive – CrossFitWarm-upBanded Shoulder Mobility Glute Stretch 1 minute each side Spiderman Lunge Hold 30 sec each side Calf Stretch 30 sec each side 30 calf Pumps ————- 200m Run Empty Barbell Bear Complex: 1 Power Clean 1 Push Press 1 Back Squat 1 Push Press from back rack x 3 Into: 10 Scap […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-upLower Back Hip Flexor 1min e/s Forward Fold 60 sec Twisted Cross 30 e/s —- 1:00 Machine 20 Banded RDL 5 Inchworms no push upMetcon (Time)For Time 1000/800M Row 50 Abmat Sit Ups 10 KB Swings @24/16 800/650M Row 40 Abmat Sit Ups 15 KB Swings 600/500M Row 30 Abmat Sit […]

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Monday

CrossFit Inventive – CrossFitWarm-upCouch Stretch 1 minute each side Frog Stretch 90 seconds Banded Ankle Mobility 1 minute each side Banded Shoulder Mobility ————- Activation 20 Halo Glute Bridges 2 laps Halo Crab Walks 5 Inchworm 1 Push-upBack Squat (Pausing Complex: OnE 90 X 5 sets)1 Pausing Back Squat ( 2 sec in Bottom) 2 […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up1:00 Machine 5 Inchworm + Push Up Lunge + Rotation 5 each side 1:00 Machine 10 Alt Shoulder Taps 10 Air Squats – 1 sec pause 1:00 MachineMetcon (AMRAP – Reps)E2MOMX5 20/15 Cal Machine Max Rep HRPU REST 2:00 E2MOMX5 20/15 Cal Machine Max Rep Air Squat REST 2:00 E2MOMX5 20/15 […]

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Saturday

CrossFit Inventive – CrossFitWarm-up20 Scorpions Front/Back 1 Lap inchworm 1 push-up 1 Lap Spiderman Lunge 30 Red Banded Pull Aparts 10 Push-ups 10 Scap Pulls 10 K2E/Kipping Knee Raises 60 Second Plank HoldMetcon (Time)For Time- In Pairs: 200 Deadlifts @90/70kg 200 T2B 200 Push-ups *1 Partner Work, While other Partner completes 15 Cals on the […]

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Friday

CrossFit Inventive – CrossFitWarm-upGreen Banded Shoulder Mobility 30 second Glute Stretch each Side 30 second Spiderman Lunge Hold each side 30 Second Wrist Stretch —————- Barbell: 10 Wrist Rotations 3 Strict Press 3 Push Press 3 Push Jerk 3 Power Clean & Jerks 3 Front Squats 3 Thrusters ————- Todays Workout is a 30 minute […]

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Thursday

CrossFit Inventive – CrossFitWarm-upFrog Stretch 2 mins Couch Stretch 60 Sec Each Side Banded Ankle Mobility 60 Sec Each Side Front Rack Stretch 30 seconds Puppy Dog Pose 30 Seconds Wrist Stretch 30 seconds ———————– 10 Wrist Rotations 10 Single Leg Barbell SLDL 5 Front Squats 5 Squat Cleans 10 Back Rack Alt Box Step-upsFront […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up20 scorpions F/B 30 sec Lower back/Hipflexor E/S 30 sec Spiderman lunge hold E/S 30 sec Puppy Dog Pose 30 Sec Twisted Cross E/S 30 sec Calf Stretch E/S 30 Calf Pumps ———- Activation 10 HRPU 30 Banded SLDL 10 Hollow Rocks 30 Alt Shoulder Taps 10 Frog HopsMetcon“ELM STREET” 2 […]

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