CROSSFIT INVENTIVE IS NOW CLOSED.

We would like to thank all of our past clients who stood by us, our family and our Gym. We have relocated to the Sunshine Coast in Sunny Queensland where we are living our best lives. 

We wish you all the very best for the future.

Now, do some Burpees!

CrossFit Inventive – CrossFit

Warm-up

Glute 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 Squats

—-

* 7 Min EMOM to Build up to todays Heaviest Power Clean weight (3rd set)

Complete 3 Reps each minute. (They can be TNG or Drop reset)

* Start the 0:00 with an Empty Bar. Aim to build every minute with smaller increases.

* Strip weight back to starting weight.

* Use a clicker, if you don’t, DO NOT ASK SOMEONE ELSE WHO USED ONE HOW MANY ROUNDS THE GOT SO YOU COULD DO MORE REPS.

Metcon (3 Rounds for reps)

AMRAP 5, Rest 5:00

7 Rounds of “The Chief” (50/35)

Max Cal Bike erg

AMRAP 5, Rest 5:00

6 Rounds of “The Chief” (60/40)

Max Cal Bike erg

AMRAP 5, Rest 5:00

5 Rounds of “The Chief” (70/45)

Max Cal Bike erg

1 Round of “The Chief”

3 Power Cleans

6 Push-ups

9 Air Squats

(18 reps per round)

*Score for total reps each set. Any Cals accumulated on top of “The Chief” should also be counted as reps.
Barbell climbs from a moderate weight to a heavier weight.

You have 5 mins rest after each 5 minute block of all out hard work.

Work at a pace that you can keep moving for the entire 5 minutes, Don’t gas yourself out early.

SUBS:

Bike cals for Row cals.

You my not reach the calories until the final round.

SUB Power cleans for Double DB Power Cleans or a lighter barbell weight.

Scale Push-ups from Knees