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

Foam Roll:

Lats 1 Min e.s

+ 4 mins of your choice



Banded Upper

Banded Lower

30s Calf e.s

20 Calf Pumps

30s Squat Hold



ACTIVATION

PVC:

10 Prone Lift Offs

10 Pass Arounds e.s

10 OHS

20 Halo Glute Bridges



BARBELL

5 OHS/PVC IF NEEDED



10 Scap Pulls

5 Kipping Knee Raises

Overhead Squat

2 Waves

On Every 2 Minutes x 6 Sets:

Set 1: 7 Reps EG: 40kg

Set 2: 5 Reps 42.5kg

Set 3: 3 Reps 45kg

Set 4: 7 Reps 42.5kg

Set 5: 5 Reps 45kg

Set 6: 3 Reps 47.5kg

Choose own loads for this piece but aim to follow the waves structure.

Record last 3 rep weight.

If you want to get better at this lift, use a PVC and advance to a lighter barbell if possible.

Force the mobility by practicing the movement at light loads.

“2-3 Zone” (AMRAP – Reps)

AMRAP 2-2-2-3: [12 minutes]

15/12 Calorie Row

9 Burpee Box Jump Overs

Max Toes To Bar

Rest 1 Minute Between Rounds.

*Score will be the total number of successful Toes To Bar over the 4 sets.
“Sprint Intervals”

Aiming to get 30-20s of work on the toes to bar.

SUBS

15/12 CAL ROW

– 15/12 Cal Bike

– 12/9 Cal Ski

– 1:00 Cap

BURPEE BOX JUMP OVERS

– Reduce Reps

– Reduce Height

– Step-Overs

– Standard Burpees

TOES TO BAR

– Toes AHAP

– K2E

– Knee Raises

– V-ups

– Sit-ups