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Todays Workout

Saturday

CrossFit Inventive – CrossFitWarm-upLower Back/Hipflexor 1 minute each side Puppy Dog Pose 30 seconds Twisted Cross 30 seconds each side Glute Stretch 30 seconds each side ————– Each Partner Perform 2 Rounds of Each: P1. 10 Strict Push Ups 5 KB- Push Press Each Arm 10 Hollow Rocks/V-Sits P2. Moderate pace on Machine (Swap)Metcon (AMRAP […]

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Friday

CrossFit Inventive – CrossFitWarm-upFrog Stretch 2 minutes Glute stretch 1 minute each side Lower back/Hipflexor 30 sec each side Puppy Dog Pose 30 seconds Wrist Stretch 30 seconds ————– Activation 30 Halo Banded Glute Bridges 10 Barbell Good mornings 10 Barbel Front Rack Wrist Rotations 5 Front Squats 5 Back SquatsFront Squat (On every 90 […]

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Thursday

CrossFit Inventive – CrossFitWarm-upBanded Shoulder Mobility 1 minute Lower Back/Hipflexor each side 1 minute Glute Stretch 1 Minute spiderman lunge hold 30 second wrist stretch front/back ————— Barbell: 10 Wrist rotations 5 Front Squats 5 Power clean 3 squat cleans 3 split jerks 3 clean and jerksClean and Jerk (On Every minute x 10)Power or […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up1 Minute Couch stretch 30 second Lower back stretch 30 sec Glute stretch 30 second Puppy Dog Pose —————– Activation 1 minute machine 30 second static squat hold 10 air squats 3 Inchworm + 3 Push-ups 30 sec machine 10 Frog Hops 10 Hollow Rocks 30 Sec Plank HoldMetcon (Time) FOR […]

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Wednesday

CrossFit Inventive – CrossFitWarm-upLower back/Hipflexor 1 minute each side Glute Stretch 1 minute each side Spiderman Lunge Hold 30 seconds each side Calf stretch 20 seconds each side 30 Calf Pumps ——————- Activation 20 Banded Stiff Legged Deadlifts (SLDL) 30 Red banded Pull aparts + 10 Pass throughs 5 Inchworm 1 push-up 50 single skips […]

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Olympic Lifting

CrossFit Inventive – Olympic WeightliftingWarm-upMed Ball Thoracic spine 3 x 30 seconds/15 rest Table Top 30 seconds Lower/Back Hipflexor 30 sec E/S Spiderman lunge 30 sec E/S ——————- Red Band: 30 pull aparts 10 Pass throughs 10 OHS 10 Press E/S ——— Barbell: 10 SLDL 3 Snatch High Pulls 3 Power Snatch 3 Hang Snatch […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-upCouch Stretch 60 e/s Twisted Cross 60 e/s Forward Fold 60 Seconds 20 Scorpions Front/Back —- 1 Set 20 Alternating Shoulder Taps 20 Step Back Lunges 10 HRPU 1:00 MachineMetcon (AMRAP – Reps)10 Rounds – For Total Reps 1:00 Max Machine Cals :30 Rest :30 Max Burpee’s 1:00 Rest – The […]

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Tuesday

CrossFit Inventive – CrossFitWarm-upGlute stretch 1 minute each side Lower Back Hipflexor 30 sec each side Spiderman lunge hold 30 sec each side Twisted cross 30 sec each side ———————– 4 laps banded crab walks 1 lap inchworm 1 minute machine 1 minute plank hold ——————— Barbell progressions for todays complex2 Muscle Cleans 1 Pausing […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-upSpiderman Lunge with rotation 1:00 e/s Glute Stretch 1:00 e/s Lower Back Hip flexor 1:00 e/s —– 2 Sets 1:00 Machine 5 Inchworms + Push Up 5 Air Squats – 1 second hold —– DB Movements with coach.Metcon (Time)For Time (30:00) 1200/1000M Machine 50 DB Goblet Squats @22.5/15 1200/1000M Machine 50 […]

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Monday

CrossFit Inventive – CrossFitWarm-upFrog Stretch 2 mins Glute Stretch 1 minute each side Lower Back/Hipflexor 30 seconds each side Puppy Dog Pose 30 seconds —————- Activation 2 Laps Crab Walks + 20 glute bridges Barbell: 10 Wrist Rotations 5 Front Squats 5 Push Press 3 Thrusters 3 OHS 3 Hang Power Snatch —————-Back Squat (10-8-6-4-2)10 […]

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Saturday Teams oF Two

CrossFit Inventive – CrossFitWarm-upLower back/hipflexor 1 min each side Glute stretch 1 min each leg Spiderman lunge hold 30 sec each side Puppy dog pose 1 minute —————– P1. 30 sec plank 5 scap pulls 5 kipping knee raises 5 strict pull ups/ring rows ———- P2. 10 air squats 10 frog hops 10 reverse lunges […]

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Friday

CrossFit Inventive – CrossFitWarm-upFrog Stretch 2 minutes Glute stretch 1 minute each side Lower back/Hipflexor 30 sec each side Puppy Dof Pose 30 seconds Wrist Stretch 30 seconds ————– Activation 30 Halo Banded Glute Bridges 10 Barbell Good mornings 10 Barbel Front Rack Wrist Rotations 5 Barbell Back Squats 5 Front SquatsFront Squat (On Every […]

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Thursday

CrossFit Inventive – CrossFitWarm-upLower back/Hipflexor 1 minute each side 30 second spiderman lunge hold each side 30 second calf stretch each side 30 calf Pumps ——– Activation 2 laps banded Crab Walks 20 banded Glute bridges 20 Banded SLDL 10 Frog Hops 1 Minute machine 10 Frog HopsGymnastic Stamina (Time)For Time: 21-15-9 Calorie Machine Bar […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up (No Measure)1 Minute Machine 20 Single Glute Bridges (10 each side) 20 Alternating Shoulder taps 30 Second Plank Hold 30 Second machine 5 Inchworm 1 Push ups 10 Air Squats ——— 1 Round: 200m machine (Double Bike) 6 Alt DB Hang Clean & Jerk 6 lateral Jumps over DB 6 […]

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Olympic Lifting

CrossFit Inventive – Olympic WeightliftingWarm-upFrog Stretch 2 mins Glute startch 1 minute each side Front Rack stretch 30 sec Puppy Dog Pose 30 sec Wrist stretch 30 sec ————— Activation 10 Barbell Good Mornings 10 Wrist rotaions 5 Front Squats 3 Power clean 3 Hang power clean 2 Squat clean 2 hang squats clean 3 […]

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Wednesday

CrossFit Inventive – CrossFitWarm-upBanded Shoulder Mobility Glutre stretch 1 minute each side Spiderman Lunge Hold 30 sec each side Table Top 30 seconds Calf Stretch 30 seconds each side 30 Calf Pumps —————— Activation: 10 Barbell Good Mornings 5 Back Squats 3 Snatch Grip Push Jerk 3 OHS 3 Snatch Balance ————–Metcon (Weight)Snatch Technique On […]

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Tuesday

CrossFit Inventive – CrossFitWarm-up2 minutes on ERG 1 minute Glute Stretch each side 30 second Spiderman Lunge hold each side 30 Sec Twisted cross each side 30 Sec wrist Stretch ———- 1 Wall Walk with 10 sec Hold 5 Scap Pulls 20 Sec HS-Hold 5 Strict Pull-ups/Ring Rows 10 Hollow Rocks 10 Air Squats ———–Metcon […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up30 Sec machine 5 inchworm 1 push-ups 10 Alt Reverse Lunges 10 Air squats 30 Sec machine 30 sec plank hold 30 sec Static Wall squat 20 Alt Shoulder Taps 30 Sec Machine 10 Frog Hops 10 V-SitsMetcon (No Measure)30 Minute EMOM: Min 1 – Cal Machine Min 2- KB-SDHP 24/16 […]

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Monday

CrossFit Inventive – CrossFitWarm-upFrog Stretch 2 mins Glute Stretch 1 minute each side Puppy Dog Pose 1 minute Wrist/Forearm Stretch 30 seconds 30 Calf Pumps ——— Activation 10 Banded Press each side 10 Hollow rocks 15 Air Squats 200m ROW/Ski/400m Bike erg 20 Halo Glute Bridges ———- Barbell 10 wrist rotations 5 strict press 1 […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-upGlute stretch 1 minute each side Lower Back/Hip flexor 30 sec each side Puppy Dog Pose 1 minute ————— 2 Round: 3 Sec machine 5 Scap Pulls 5 Strict pull-ups/Ring Rows 30 Second Plank HoldMetcon (Time)Conditioning Meets Accessory For Time 3km Row Into: 3 Rounds: 50 Abmat sit-ups 15 Strict Pull-upsSUBS: […]

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Saturday

CrossFit Inventive – CrossFitWarm-upGlute stretch 30 sec each side Lower Back Hipflexor 30 sec eacxh side Spiderman Lunge Hold 30 sec each side Puppy Dog Pose 30 seconds ——————– Activation: 3 Rounds each 1;1 with partner: 10 Air squats 8 Push-ups 6 Cal machine ——— Barbell: 5 Thrusters each 5 Power snatch each Build to […]

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Friday

CrossFit Inventive – CrossFitWarm-upFrog Stretch 2 minutes Glute stretch 1 minute each side Lower back/Hipflexor 30 sec each side Calf Stretch 30 sec each side 30 Calf Pumps ————– Activation 30 Halo Banded Glute Bridges 10 Barbell Good mornings 5 Barbell Back Squats 10 Barbel Front Rack Wrist Rotations 5 Barbell Front Squats 5 Barbell […]

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Thursday

CrossFit Inventive – CrossFitWarm-upGlute stretch 1 minute each side Forward Fold 1 minute each side Lower Back/Hipflexor 1 minute each side Puppy Dog Pose 1 minute ————— 30 Sec Machine 30 Red banded pull aparts 10 Scap Pulls 30 Sec machine 20 Banded Glute Bridges 10 Kipping Knee raises 30 Sec machine ————- Pay Electricity […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-upSpiderman Lunge with rotation 30 e/s Glute Stretch 30 e/s Lower Back Hip Flexor 30 e/s 20 Scorpions Front/Back —— 2 Sets 1:00 Machine 20 Alternating Shoulder Taps 5 Inchworms no push up 10 Russian KB Swings 5 HRPUMetcon (Distance)30:00 Max Distance Machine E3MOM (Including 0) Complete 10 HRPU 15 Russian […]

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Wednesday

CrossFit Inventive – CrossFitWarm-upGlute stretch 1 minute each side Forward Fold 30 seconds Spiderman Lunge hold 30 sec each side Twisted Cross 30 sec each side Puppy Dog Pose 30 sec each side —————— Activation 20 Calf pumps Carpark Run 20 Russian KBS 5 Inchworm 1 push up 20 KB squatsFloor Press (4 Sets 8 […]

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Olympic Lifting

CrossFit Inventive – Olympic WeightliftingWarm-upT-spine stretch 3 x 30 sec Frog Stretch 2 mins Glute Stretch 30 each side Table Top stretch 30 sec 1 minute static squat hold —– Barbell: 10 Good Mornings 5 Back Squats 3 Snatch High Pulls 3 Power Snatch 3 OHS 3 Squat Snatch 3 Snatch Balance1 x Snatch Balance […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-upSpiderman Lunge 30 e/s Glute Stretch 30 e/s Lower Back Hip flexor 30 e/s Calf Stretch 30 e/s —— 2 Sets 200M Run 5 Box Step Ups e/s 5 Step Back Lunges e/s 5 Air SquatsMetcon (Time)For Time (35:00 Cap) 1000M Run 40 Alternating Box Step Ups @24/20″ 40 Alternating Lunges […]

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Tuesday

CrossFit Inventive – CrossFitWarm-upGreen Banded Shoulder mobility Glute stretch 1 minute Spiderman lunge hold 30 sec Wrist/ Forearm 30 sec Front/ Back ———— Activation 30 Red Banded Pull aparts 10 Pass throughs 10 Reverse Lunges 10 Strict Push-ups 10 Scap pullls —– Barbell 10 Wrist rotations 5 Strict press 5 Push Press 3 Push jerk […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-upGlute Stretch 60 e/s Lower Back Hip Flexor 30 e/s 20 Scorpions Front/Back —— 2 Sets :30 Machine 5 Inchworms No Push Up 5 Air Squats :30 Machine 5 S/A DB Strict Press e/s (light) 5 Frog HopsMetcon (3 Rounds for reps)AMRAP 9 *1200/1000M Row* 12 Burpee’s 12 S/A DB STOH […]

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Monday

CrossFit Inventive – CrossFitWarm-upCouch Stretch 1 minute each side Spiderman Lunge Hold 30 sec each side Front Rack stretch 30 sec Puppy Dog Pose 30 sec Wrist streetch 30 sec Front/Back 40 Calf pumps ————- Activation 5 DB single leg RDL’s each side 5 Single DB Thrusters each side 40 single skips 10 DB single […]

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Saturday

CrossFit Inventive – CrossFitWarm-upCouch Stretch 1 minute each side Glute stretch 1 minute each side Wrist stretch 30 seconds Calf stretch 30 seconds each side 30 Calf Pumps ———— Activation P1. 30 red banded pull aparts 10 pass throughs P2. 200m Run (Swap) P1. 10 Air Squats 10 Scap Pulls 10 Kipping Swings P2. 30 […]

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Friday

CrossFit Inventive – CrossFitWarm-upBanded Shoulder Mobility Stretch: Lower back Hipflexor 1 minute each side Glute 1 minute each side —————— Activation 20 Alternating Shoulder Taps 30 Second Plank Hold 30 Second Static Squat Hold —- 10 Barbell Good Mornings 3 Snatch High Pulls 3 Power Snatch 3 Hang Power SnatchHang Power Snatch (5 Reps On […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-upGlute Stretch 60 e/s Puppy Dog Pose 30 sec Lower Back Hip Flexor 60 e/s 20 Scorpions front/back ——- 2:00 Machine (Steady Pace) 20 Alternating Shoulder Taps 5 Frog Hops 1:00 Machine (Increased Pace) 5 Inchworms No Push Up 5 HRPU —— Find Weight for Russian KB SwingMetcon (AMRAP – Rounds)AMRAP […]

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Thursday

CrossFit Inventive – CrossFitWarm-up20 scorpions Front/back 30 second Lower back/Hipflexor 30 second Spiderman Lunge Hold 30 second Puppy Dog Pose —————– 20 Banded Glute Bridges 20 Banded SLDL 10 Strict Push-ups 10 Scap Pulls 5 Strict Pull -ups/Ring rows ————-Metcon (No Measure)Midline: 8 MIn EMOM: ODD: 20 Sec L-Ring Hold EVEN: 30 Sec Superman HoldMetcon […]

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Wednesday

CrossFit Inventive – CrossFitWarm-upCouch Stretch 1 minute each side Glute Stretch 1 minute each side 20 Scorpions Front/back 30 second Lower back/Hipflexor each side 30 Second Twosted Cross each side 30 second Puppy Dog Pose 30 sec wrist stretch 30 second Calf stretch each side 30 Calf Pumps ———– Activation 30 Red banded Pull aparts […]

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Olympic Lifting

CrossFit Inventive – Olympic WeightliftingWarm-upLower back/Hipflexor 30 sec Glute stretch 30 sec Front rack Stretch 30 sec Puppy Dog Pose 30 sec Wrist stretch 30 sec —————– Barbell: 10 Good Mornings 10 Wrist rotations 5 Front squats 3 Muscle Cleans 3 High hang Power Cleans 3 Hang Power Cleans 3 Power CleansMuscle Clean (3 Drop […]

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Tuesday

CrossFit Inventive – CrossFitWarm-upFrog Stretch 2 mins Couch stretch 1 minute each side Lower back/Hipflexor 30 sec E/S ——————– 2 laps crab walks 2 laps Monster walks 20 Glut Bridges 10 Wall Squats 10 Scap Pulls 10 Kipping Knee raisesWeightlifting5 Super Sets 3 Front Squats 6 Back Squats Set 1 – 50% Set 2- 52.5% […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-upLower Back Hip Flexor 30 e/s Glute Stretch 60 e/s Spiderman lunge with rotation 30 e/s Forward Fold 60 sec —— 2 Sets 1:00 Machine 5 Inchworm no push up 5 DB Deadlifts e/s 10 Air Squats Carpark RunMetcon (4 Rounds for time)E8MOMX4 20/15 Cal Machine 12 S/A DB Deadlifts (R) […]

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Monday

CrossFit Inventive – CrossFitWarm-upLower Back/Hipflexor Glute stretch Twisted cross Wrist forearm ————– 30 Banded Glute Bridges 30 Banded Pull parts + 10 pass throughs 5 inchworm 1 push-up 60 Sec Static Squat Hold 60 Sec Plank Hold ————– 10 Barbell wrist rotations 5 Power cleans Build to Power Clean weightMetcon (AMRAP – Rounds and Reps)You […]

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Saturday

CrossFit Inventive – CrossFitWarm-up30 sec glute stretch E/S 30 Sec Spiderman Lunge Hold E/S 30 sec twisted Cross E/S 30 sec calf stretch E/S 30 calf Pumps ——— P1. 30 red banded Pull aparts + 10 pass throughs P2. Cal Machine (Swap) P1. 10 Alternating Box step ups P2. 4 inchworm 2 push-ups (swap) P1. […]

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Friday

CrossFit Inventive – CrossFitWarm-up (No Measure)Lower back/Hipflexor 30 sec each side Spiderman Lunge Hold 1 minute each side Wrist 30 sec front/back Calf stretch 30 sec each side 30 calf pumps —— Barbell” 10 WRIST roataions 3 hang power cleans 3 Front squats 3 Push press 3 Thrusters —– Then: 1 Round *WITH WORKOUT WEIGHT […]

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Thursday

CrossFit Inventive – CrossFitWarm-upTwisted Cross 30 sec each side Puppy Dog Pose 30 sec Front/Sides Lower back Hipflexor 30 sec each side Spiderman lunge hold 30 sec each side Calf Stretch 30 sec each side 30 Calf pumps — 2 Rounds 20 single skips 5 HRPU 20 Double unders/Singles if need be 8 Alt Reverse […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-upUpright Hamstring Stretch 60 e/s Spiderman lunge with rotation 60 e/s Glute Stretch 30 e/s 20 Scorpions Front/Back —- 2 Sets 15/10 Cal Machine 5 Inchworms 1 Push Up 5 Air Squats – 1 second pause in bottom.Metcon (Calories)Machine Conditioning Three Total Sets: 4:00/1:00 3:00/1:00 2:00/2:00 You’ll work for 4 minutes […]

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Wednesday

CrossFit Inventive – CrossFitMetconMed ball T-Spine Stretch 30 sec Glute Stretch 1 minute each leg Puppy Dog Pose 30 Seconds Calf Stretch 30 Sec each side 30 calf pumps ————— 2 Rounds Carpark Run 5 Scap pulls 5 Kipping knee raises 5 Strict pull-ups/Ring rows ———— Barbell 10 wrist rotations 5 Front squats 3 Squat […]

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Olympic Lifting

CrossFit Inventive – Olympic WeightliftingWarm-upMed ball T-Spine 3’x 30 sec/15 rest Lower Back/ Hipflexor 30 sec E/S Table top 30 seconds Frog Stretch 2 mins ———- Avtivation 10 Barbell Good Mornings 5 Back squats 3 Snatch high pulls 3 Hang snatch high pulls 3 power snatch 3 hang power snatch ———-1 Snatch High Pull 1 […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-upSpiderman Lunge 60 e/s Lower Back Hip Flexor 30 e/s Forward Fold 60 sec Calf Stretch 30 e/s —- 1 Set 30 Calf Pumps 200M Run 20/15 Cal Machine 15 Air SquatsMetcon (AMRAP – Rounds and Reps)AMRAP 40 1500M Row/Ski (Double on Bikeerg) 1000M Run 1200M Row/Ski 800M Run 900M Row/Ski […]

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Tuesday

CrossFit Inventive – CrossFitWarm-upLower Back stretch 30 sec each side Glute st 1 minute each side Spiderman lunge hold 30 sec each side ——————— 30 Banded SLDL 30 Halo Glute Bridges 2 minutes on machine —————— 10 Barbell Good mornings 5 Clean Grip DeadliftsDeadlift (5 Sets 3 Reps)Clean Grip Deadlift. Dead stop, no touch N […]

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Monday

CrossFit Inventive – CrossFitWarm-upFrog Stretch 2 mins Glute stretch 1 min E/S Puppy DogPose 30 sec Twisted cross 30 sec E/S Wrist stretch 30 sec — Activation 30 Red banded Pull aparts 10 Pass throughs 5 Press each side –Barbell: 5 Deadlift 5 Front Squats 1 Pausing hang SC 1 Hang SC 3 Split Jerk1 […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-upLower Back Hip Flexor 60 e/s SpiderMan Lunge 60 e/s Puppy Dog Pose 60 sec 20 Scorpions front/back —– 2 Sets 15/10 Cal Machine 5 Inchworms with Pushup 10 Hollow Rocks 15/10 Cal Machine 5 Frog Hops 5 HRPU 15/10 Cal Machine 20 Alternating Shoulder TapsMetcon (Time)For Time (35:00 Cap) 3 […]

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Saturday

CrossFit Inventive – CrossFitWarm-upGlute Stretch 1 minute each side Twisted Cross 30 sec each side Spiderman Lunge Hold 30 sec each side Calf Stretch 30 sec each side 30 Calf Pumps ——- Partner warm-up 200m Run (together) P1. 30 Banded Glute Bridges P1. Machine until P1 completes Glute Bridges Swap P1. 5 Inchworm 1 push-up […]

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Friday

CrossFit Inventive – CrossFitWarm-up2 minutes on Machine Into: 1 minute puppy dog pose 1 minute each side Spiderman Lunge Reach out 30 second Calf stretch each side — Activation 2 Sets: 15 Banded Good Mornings 30 Second Front Plank — 2 Sets 1 Machine ( higher intensity) 60 Single Skips 1 Minute Machine ( higher […]

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Thursday

CrossFit Inventive – CrossFitWarm-up1 minute Hamstring stretch on Upright E/S 1 minute Glute Stretch E/S 1 minute Lower Back/Hipflexor 1 mInute Puppy Dog Pose —— Activation: 30 Banded Glute Bridges 30 Banded SLDL 20/13 Cal Machine 10 Air squats 5 Inchworm 1 Push-up —- Barbell: 5 Deadlifts 10 Wrist rotations 5 Front squats 3 Squat […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-upGlute Stretch 60 e/s Spiderman lunge 60 e/s Calf Stretch 30 e/s 40 Calf Pumps —— 2 Rounds Carpark Run 5 Frog Hops 5 HRPU 10 Hollow Rocks 10/8 Cal MachineMetcon (Time)For time: 100 Abmat Sit-ups 500m Run 80/65 Cal Machine 500m Run 60 HRPU 400m Run 40 Burpee 400m Run […]

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Olympic Lifting

CrossFit Inventive – Olympic WeightliftingWarm-upGreen banded Mobility Frog stretch 60 sec Couch stretch 60 sec e/s Wrist/forearm 30 sec F/B ————- Barbell: 10 Good mornings 10 wrist rotations 5 Front squats 5 Power Clean 5 Squat Cleans – 3 Push jerk 3 Split Jerk – 1 Power clean & Jerk 1 Squat Clean & Split […]

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Wednesday

CrossFit Inventive – CrossFitWarm-upGreen banded Shoulder Mobility 30 sec Spiderman Lunge Hold each side 30 Sec Glute stretch each side 20 sec Calf stretch each side 30 calf pumps ————— 3 rounds 8 push ups 8 Air squats 8 Frog HopsFloor Press (3 Sets 15 Reps)Build up and complete 3 sets of 15 reps at […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-upGlute Stretch 1 minute each side Spiderman Lunge Hold 30 sec each side Twisted Cross 30 sec each side Puppy Dog Pose 30 sec —————– Activation 2 Rounds: 10/7 Cal Machine 15 Halo Glut Bridges 5 SA/DB Thrusters each side (light) 30 Sec Plank HoldMetcon (Time)5 Rounds For Time: 30/22 Cal […]

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Tuesday

CrossFit Inventive – CrossFitWarm-upCouch stretch 1 min each side Lower back/hipflexor 30 each side Spiderman Lunge Hold 30 each side Puppy Dog Pose 1 minute Table top stretch 30 seconds ——————– Activation 20 red banded pull aparts 10 Pass through 10 Press each side —- 10 Scap Pulls 10 Kipping swings 5 Kipping Knee Raises […]

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Monday

CrossFit Inventive – CrossFitWarm-upFrog Stretch 2 mins Couch Stretch 1 min each side Lower Back/Hipflexor 30 sec each side Twisted Cross 30 Sec each side —————— Activation Halo Bands: 4 laps Crab Walks 2 laps Monster walks 20 Glute Bridges — 3 Rounds: 5 Strict Push-ups 5 Barbell Single Leg SLDL each side 5 Barbell […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-upCouch Stretch 60 sec e/s Lower Back Hip Flexor 30 sec e/s Forward Fold 60 sec 40 Calf Pumps —— 2 Rounds 1:00 Machine 6 Frog Hops 1:00 Machine 20 Alt Shoulder TapsMetcon (Distance)30:00 Max Distance Machine. E5MOM – Including 0: complete 200M Run & 8 Burpee’s. If you are unable […]

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PARTNER WOD

CrossFit Inventive – CrossFitWarm-upGlute stretch 1 minute each side Twisted Cross 30 seconds each side Puppy Dog Pose 30 seconds Calf Stretch 30 seconds each side ——————- Activation P1: 30 Banded Glute Bridges P2: 40 Red banded Pull-aparts Swap P1: 1 minute machine P2: 2 minute plank Swap P1: 5 inchworm 1 push-up P2: 10 […]

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Friday

CrossFit Inventive – CrossFitWarm-upGlute stretch 1 min Each side Spiderman lunge hold 30 sec Each side Puppy Dog Pose 30 Seconds Calf stretch 30 sec each side 30 Calf pumps ————— Activation 2 Rounds: 10 Single Leg DB SLDL (E/S) 10 Single DB Front Rack squats (5 E/S) 3 Burpee Box Jumps at 20 inch […]

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Thursday

CrossFit Inventive – CrossFitWarm-upGreen Banded Shoulder Mobility Lower Back/Hipflexor 30 E/S Couch Stretch 60 sec E/S Spiderman Lunge Hold/Rotation 30 E/S 30 Sec wrist stretch front/back ————— Activation 4 Laps Crab Walks 30 Halo Glut Bridges 15 Halo Air Squats 30 Sec Plank Hold 30 Sec Superman Hold 20 sec Plank Hold 20 Sec Superman […]

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Pure Conditionning

CrossFit Inventive – Pure ConditioningWarm-upGlute stretch 30 sec Spiderman lunge hold 30 sec Puppy dig pose 30 sec Twisted crosss 30 sec calf stretch 30 sec 30 calf pumps ————- 5 mins on rope climb tech then 2 rounds 200m run 10 Alt reverse lunges 20 sec Plank hold 1 rope climb or 3’luyimg to […]

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Wednesday

CrossFit Inventive – CrossFitWarm-upGreen Banded Shoulder Mobility Glute Stretch 1 minute E/S Forward Fold 1 minute Calf Stretch 30 sec E/S 40 Calf Pumps —————– Activation 6 Single Arm KB Push Press E/S 8 Alt Box Step ups 10 Cal Machine 10 Scap Pulls 10 Kipping swings 5 Single Arm KB Push Press E/S 10 […]

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Olympic Lifting

CrossFit Inventive – Olympic WeightliftingWarm-upPuppy Dog Pose 30 sec Twisted Cross 30 sec Table Top 30 sec Frog 60 sec Static Squat Hold 60 sec ————- PVC 10 Pass throughs 10 Pass arounds 10 OHS 10 Snatch Balance 10 OH Reverse Lunge Steps ———– Barbell: 3 Snatch High Pulls 3 Power Snatch 3 OHS 3 […]

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Tuesday

CrossFit Inventive – CrossFitWarm-upCouch Stretch 60 sec Lower back/Hip flexor 30 sec Each side Spiderman Lunge Hold 30 sec Each side Puppy Dog Pose 30 sec Calf Stretch 30 sec each side 40 Calf pumps —————- 30 Red Banded Pull aparts 10 Pass throughs 10 Scap Pulls 10 Kipping Knee raise 30 sec Hollow Rock […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up30 Sec Couch Stretch e/s 30 Sec Lower Back HipFlexor e/s 60 Sec Forward Fold 30 Sec Calf Stretch e/s —— Activation (2 Rounds) 200M Run 20 Calf Pumps 10 Step Back Lunges 10 Air SquatsMetcon (Time)For Time (35:00 Cap) 1000M Run 30 Russian KB Swings @24/16 30 Burpee’s 30 KB […]

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Monday

CrossFit Inventive – CrossFitWarm-upFrog Stretch 2 mins Couch Stretch 60 seconds Front Rack Stertch 30 Sec Wrist stretch 30 sec Front/Back 30 Calf pumps ————– Activation Halo Band: 2 Laps Crab Walks 2 Laps Monsters Walks 20 Glute Bridges 10 Air SquatsMetcon (Weight)On Every 90 Seconds x 7 Sets: 2 Front Squats + 4 Back […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up3 Rounds (Steady Pace) 60 Sec Machine 3 Inchworms 1 Push Up 20 Alternating Shoulder Taps 5 Frog Hops 10 Hollow RocksMetconOn Every 4 Minutes X 4 30/22 Cal Machine 16 Alt DB Hang Cleans @22.5/15 INTO On Every 4 Minutes X 4 10 S/A Devils Press @22.5/15 30/22 Cal Machine […]

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Partner WOD

CrossFit Inventive – CrossFitWarm-up20 Scorpions F/B 30 Sec Lower/Back Hipflexor E/.S 30 Sec Glute E/S 30 Sec Calf E/S 40 Calf Pumps —————— Activation 20 Banded SLDL 20 Halo Glute bridges 5 Inchworm 1 Push-up 10 Alternating Plyo spiderman lunges 200m Run 10 Box JumpsMetcon (Time)For Time: 1600m Run, 50 Box Jumps, 50 Deadlifts 800m […]

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Friday

CrossFit Inventive – CrossFitWarm-up (No Measure)Couch Stretch 60 sec each side Glute Stretch 60 sec each side Forward Fold 60 sec Twisted Cross 30 sec each side Puppy Dog Pose 30 sec each side Wrist stretch F/B ———— Activation 20 Red banded pull-aparts 10 pass throughs 10 OHS 10 press 20 Halo Glute bridges 2 […]

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Thursday

CrossFit Inventive – CrossFitWarm-upCouch Stretch 60 sec E/S Glute Stretch 30 sec E/S Spiderman Lunge Hold into Kneeling Hamstring 30 sec E/S Front Rack 30 sec Puppy Dog Pose 30 sec Wrist Forearm 30 sec E/S —————— Activation Upper Body: 50 Red Banded Pull-aparts 10 Pass Throughs 10 Press 30 E/S Lower Body: 50 Halo […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up (No Measure)60 Sec Machine Rest 15 60 Sec Plank Hold Rest 15 60 Sec Inchworm 1 push-up Rest 15 60 Sec Static Squat Hold Rest 15 60 Sec Ankle Taps Rest 15 60 Sec Machine Rest 15 60 Sec Scap Push-upsMetcon (Time)For Time: 4,000m Row On every 2:30 complete: 3 […]

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Wednesday

CrossFit Inventive – CrossFitWarm-upGreen Banded Shoulder Mobility 60 sec Lower back/hipflexor 30 sec Forward Fold 30 sec Glute stretch 30 sec wrist stretch 30 sec Calf stretch 30 Calf Pumps ——————- Activation 2 rounds through: 20 Sec Alternating Shoulder taps 20 rest 20 Sec Double unders (practice) 20 rest 20 Sec Handstand Hold 20 rest […]

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Olympic Lifting

CrossFit Inventive – Olympic WeightliftingWarm-up60 sec Hamstring Stretch on Upright 30 Sec Lower back/hipflexor 30 Sec Spiderman Lunge hold 30 Sec wrist Front & Back 30 Sec Front Rack 30 Sec Table top ———————- Barbell: 10 Wrist roations 10 Good morning 5 Front Squats ——– 3 Hang Power Cleans 3 Hang Power cleans from below […]

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Tuesday

CrossFit Inventive – CrossFitWarm-upGluter stretch 60 sec each side Spiderman Lunge Hold 30 sec each side Lower back/hipflexor 30 sec each side Twisted Cross 30 sec each side Puppy dog pose 30 seconds ——————– Activation: Single Dumbbell: 2 Sets: 5 Goblet squats 5 Single leg SLDL each side 5 Push Press each side 5 Scap […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up20 Scorpions Front/Back Twisted Cross 30 sec each side Puppy dog pose 30 sec Spiderman lunge hold 30 sec each side 30 Calf pumps Then 2 rounds: 200m run 10 Alternating Plank to Push-up 5 Strict Knee raises 5 Burpee to target 5 Kipping Swings ———- Midline Tabata 20/10 Hollow Rock […]

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Monday

CrossFit Inventive – CrossFitWarm-upFrog Stretch 2 mins Couch Stretch 60 seconds each side Table Top Stretch 30 seconds 30 Second wrist forearm F/B Puppy dog pose 30 sec Twisted cross 30 E/S —————– Activation 4 Laps banded Crab Walks 20 Halo Glute Bridges 10 Good Mornings 10 Wrist rotations 5 Front Squats 3 Power Cleans […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up200m run 1 lap inchworm 1 push-up 1 lap spiderman lunge 1 lap walking lunge 30 Calf pumps 10 Air Squats —————– Activation/Midline: 3 Rounds: Plank Hold 30 sec Rest 30 sec Alternating Shoulder Taps 30 sec Rest 30 sec Hollow Rock Hold 30 sec Rest 30 secMetcon (No Measure)On every […]

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Saturday

CrossFit Inventive – CrossFitWarm-upEach Leg: Glute stretch 30 sec Spiderman lunge hold 30 sec calf stretch 30 sec Upper Body: Puppy Dog pose 30 sec Twisted Cross 30 sec ————— Activation 30 calf pumps 200m Run 5 Scap Pulls 5 Kipping swings 5 HRPU 10 Frog hopsMetcon (Time)Buy In: 20 Bar/Ring Muscle-up Into: 14 Rounds […]

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Friday

CrossFit Inventive – CrossFitWarm-upFrog Stretch 2 mins Couch stretch 60 sec each side Lower Back/Hipflexor 30 sec Spiderman Lunge Hold 30 sec Front Rack Stretch 30 sec Wrist forearm Front/back 20 sec of each ——————- Activation: 4 laps banded Crab Walks 1 Lap Forward Monster walks 1 Lap Reverse Monster walks 20 Halo Single Leg […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-upLower Back/Hipflexor x 30 sec E/S Glute stretch 30 sec E/S Spiderman Lunge Hold 30 sec E/S Calf stretch 30 sec E/S 30 Sec Static Squat Hold ——————– ACTIVATION 30 Calf pumps 200m Run 10 Leg Swings Forward/lateral 3 inchworm 1 Push-up 5 Air squats 10 Frog HopsMetcon (Time)2 Rounds For […]

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Thursday

CrossFit Inventive – CrossFitWarm-up20 scorpions front/back 30 sec Lower back/Hipflexor 30 sec Glute 30 sec Twisterd Cross 30 sec Puppy dog Pose ————– Avtivation 4 laps banded crab walks 4 laps Monster wakls 20 Glute bridges 30 banded SLDL 50 Red Banded Pull-apartsDeadlift (5 x 5 Tempo Deadlift @3130)15 mins to complete this section. Choose […]

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Wednesday

CrossFit Inventive – CrossFitWarm-upGreen Banded Shoulder Mobility Lower back/Hipflexor 30 seconds each side Spiderman Lunge Hold 30 seconds each side Calf Stretch 30 seconds each side 30 Calf Pumps —————– Activation 2 Rounds for Quality 20 Second Handstand Hold 20 Sec Rest 20 Second Front Plank 20 Sec Rest —————-Metcon (No Measure)Skills/Midline 12 Min EMOM: […]

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Oly Lifting

CrossFit Inventive – Olympic WeightliftingWarm-upMedball T-Spine Stretch 3 x 30 sec/15 Rest Puppy Dog Pose 30 Sec Spiderman Lunge Hold with rotation E/S Glute Stretch 30 E/S 30 Red Banded Pull aparts 10 Pass throughs 10 Overhead Squats —————— Barbell: 3 Snatch High Pulls 3 hang snatch high pulls 3 Power Snatch 3 Hang power […]

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Tuesday

CrossFit Inventive – CrossFitWarm-upGlute Stretch 1 minute each side Spidserman Lunge Hold 30 Seconds each side Puppy Dog pose 30 seconds 30 sec Wrist forearm front/back Calf stretch 30 seconds each side 40 Calf pumps —————– Activation 200m run 3 inchworm 1 push-up 5 Frog Hops 200m Run 5 Frog Hops 3 Inchworm 1 push-up […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up3 Rounds: 300/200m Machine (double bike) 3 Inchworm 1 push-ups 10 Alternating Reverse Lunges 20 Second Plank Hold 5 Frog Hops ————– Go Over 4 reps of each DB (Dumbbell) Movement with coach.Metcon (Time)For Time: 500/400m Row/Ski (Double Bike) 10 DB ALT Snatch @22.5/15 10 Abmat Sit-ups 10 DB Goblet Lunges […]

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Monday

CrossFit Inventive – CrossFitWarm-upFrog Stretch 2 mins Couch Stretch 60 seconds each side Table Top Stretch 30 seconds 30 Second wrist forearm F/B Puppy dog pose 30 sec Twisted cross 30 E/S —————– Activation 20 Halo Glute Bridges 10 Good Mornings 10 Back Squats 3 Hang Snatch High Pulls 3 Hang Power Snatch —————–Back Squat […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up30 second Lower back Hip flexor E/S 30 Sec Glute Stretch E/S 30 Sec Puppy Dog Pose 2 mins mod pace machine 30 second plank 20 Alt shoulder taps 5 HRPU 1 min mod pace machine 5 Inchworm 1 push up 30 Sec Hollow Rock hold —————–Metcon (Time)For time: 3 Rounds: […]

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In house Comp

CrossFit Inventive – CrossFitWarm-upGREEN BANDED SHOULDER MOBILITY RED BANDED PULL APARTS PASS THROUGHS WRIST FOREARM STRATCHES COUCH STRTECH GLUTE STRETCH GREEB BANDED SLDL HALO BANDED GLUTE ACTIVATIONMetcon (Time)GRACIBELL FOR TIME: 15 CLEAN & JERK 15 SNATCH 7 IN CAP RX=60/40 SCALED=35/25 50+ IF NEEDED=30/20KGMetcon (AMRAP – Reps)7 MINUTE AMRAP: UP BY 1 REP OF EACH: […]

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Saturday

CrossFit Inventive – CrossFitMetcon (Time)For Time: 100 Calorie Machine 3 Rounds of “Kelly” 100 Calorie Machine 1 Round of “Kelly”: 400 Meter Run 30 Wallballs 30 Box Jumps (24″/20″) KILOS 9/6

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Friday

CrossFit Inventive – CrossFitWarm-up30 Second Lower back/Hipflexor each side 30 second Glute each side 30 second Spiderman lunge Reach out each side 30 second Twisted Cross each side 30 Second table Top each side 30 sec Wrist front/back —————– Activation (with 1 moderate Dumbbell) 3 Sets: 5 Single Leg Stiff Leg Deadlift each side 5 […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-upLower Back/Hipflexor 30 sec each side Glute stretch 1 minute each side Twisted Cross 30 sec each side Calf stretch 30 sec each side 30 calf pumps ———— Activation 40 single skips 5 HRPU 10 Red Banded Press each side 40 Double unders 5 HRPU 10 Red Banded Press each side […]

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Thursday

CrossFit Inventive – CrossFitWarm-up20 scorpions front/back 30 sec Lower back/hipflexor 30 sec Glute stretch 30 sec Spiderman lunge hold 30 sec Twisted Cross 30 sec Calf stretch 30 calf pumps ————– 20 Banded SLDL 20 Halo Glute Bridges 20 Red Banded Pull aparts 10 Pass throughs 20 sec Hollow Hold 10 V-ups/V-sits 5 scap pulls […]

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Olympic Lifting

CrossFit Inventive – Olympic WeightliftingWarm-upFrog Stretch 2 mins Couch Stretch 60 sec Front Rack Stretch 30 Sec Wrist Forearm Stretch 30 sec front/Back Static squat hold 60 sec (Drive knees out) —————– Barbell 10 Wrist Rotations 5 Front Squats 3 Clean Pull 3 Power Clean 2 sec pause in receiving pos 3 Squat Clean 3 […]

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Wednesday

CrossFit Inventive – CrossFitWarm-up3 Way Banded Shoulder Mobility 30 second Lower Back/Hip Flexor 30 Sec Glute stretch each side 30 second Spiderman Lunge Reach Out 30 second Wrist forearm stretch each side ————————- Activation 20 banded Glut bridges 10 Barbell Good mornings 5 inchworm 1 push-up 10 Barbell Wrist rotations ———– Go over complex2 Push […]

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Tuesday

CrossFit Inventive – CrossFitWarm-upCouch Stretch 1 minute each side Spiderman Lunge Hold 30 seconds each side Twisted Cross 30 seconds each side Puppy Dog pose 30 seconds ——————— Activation: 30 Red banded pull-aparts 10 Red banded pass throughs 10 HRPU 10 Scap Pulls 5 Kipping Swings 5 kipping knee raises ————–Metcon (No Measure)Primer For Today’s […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-upGlute stretch 60 sec each side Spiderman lunge hold 30 sec each side 30 sec calf stretch each side 30 calf pumps —————– 200m run 10 leg swings forward/Lateral 5 inchworm 1 push up 10 Air squats 15/10 Cal Machine ————– Midline: 2 Sets (Running Clock) 30 sec plank 30 sec […]

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Monday

CrossFit Inventive – CrossFitWarm-upFrog Stretch 2 mins Couch Stretch 60 seconds each side Table Top Stretch 30 seconds 30 Second wrist forearm F/B Calf Stretch 30 seconds each side 30 calf pumps —————– Activation 10 Good Mornings 10 Back Squats 5 Front squats 5 Push Press 3 Squat cleans 3 Thrusters 3 Hang Power Snatch […]

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Pure Conditioning

CrossFit Inventive – Pure ConditioningWarm-up30 sec glute stretch E/S 30 Sec Lower Back/Hipflexor E/S 20 scorpions F/B 30 Sec Puppy Dog pose 30 Sec Calf stretch E/S 20 Calf pumps ————– Activation 20 red banded pull aparts 20 Banded SLDL 5 inchworm 1 push up 20 Alt Shoulder taps 300/200m Machine ———–Metcon (AMRAP – Rounds […]

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