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 – Fri, Apr 14

CrossFit Inventive – CrossFit

Warm-up

Foam Roll 4 Minutes of your choice

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Mobility

30s Active Spiderman

30s Glute e.s

30s Calf e.s

Wrist 30s

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2 Rounds:

PVC:

Front Rack 30s

Prone Lift Off x 10

Scap Push-ups x 10

30 Dubz/50 Single Skips

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Barbell:

10 Good Mornings

10 Wrist Rotations

6 Power Cleans

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Power Clean

Power Clean Cycling

6 TNG Reps Every 90s For 6 Sets.

Choose a load that you can maintain TNG for the 6 sets.

Same Load throughout.

Metcon (Time)

Level 1:

For Time:

15-12-9-6-3-6-9-12-15

Burpee Box Jump Overs 24/20 Inch

40 Double-unders After each set.

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Level 2:

For Time:

15-12-9-6-3-6-9-12-15

Burpee Box Jump Overs 24/20 Inch

40 Double-unders/65 Singles After each set.

*Sub Burpee Step Overs

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Level 3:

For Time:

15-12-9-6-3-6-9-12-15

Burpee Box StepOvers 24/20 Inch

65 Double-unders/45s Skipping/45s machine After each set.