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 – Thu, Oct 20

CrossFit Inventive – CrossFit

Warm-up

Banded Pec 1:00 e/s

Banded Lat 1:00 e/s

Couch 1:00 e/s

—

20 Banded Pull-aparts

10 Tempo Push ups 3s down/up fast

10 Scap Pulls

3 Strict Pull-ups/5 Ring Rows

—

Bench Press (4 x 6)

Build up & complete 4 sets 6 reps @same weight.

Rest as need between working sets.

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Metcon (Calories)

EMOM Conditioning

On the Minute x 20  (4 Rounds]:

Minute 1: Bike Erg Calories

Minute 2: 6-12 Strict Pull-ups

Minute 3: Row Calories

Minute 4: 6-12 Strict Ring Dips

Minute 5: Rest

SUBS

BIKE ERG

– Row

– Ski

– 10m Shuttle Runs

– Same machine only if it’s available

STRICT PULL-UPS

– Banded Strict Pull-Ups

– Ring Rows (Feet Elevated)

– Ring Rows (Feet On Floor)

– Alternating Dumbbell Plank Rows

STRICT RING DIPS

– Banded Ring Dips

– Ring Dip Negatives

– Box, Bar, or Bench Dips

– Push-Ups
Score is combined calories each set over the 4 rounds.

Push hard enough on the calories so we are working our accessories under some conditioning fatigue.  But not that hard that you can’t straight off and into the movements.