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

Mobility

Foam Roll Lats 1 Min e.s

2 Mins of your choice

Puppy Dog On Roller 1 min

Twisted Cross 30s e.s

Wrist 30s

Active Spiderman + 5 Rotations e.s

Pigeon 30s



Activation

5 Squat To Hamstring

15 Banded Press

5 Down Dog Push-ups/ Or Regular

10 Scap Pulls

5 Strict Pull-ups/8 Ring Rows



Barbell

10 Wrist Rotations

5 Strict Press

5 Push Press

Strict Press

Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
2 Set Strict press Waves:

Every 90 sec for 6 sets complete:

6 reps

4 reps

2 reps

6 reps

4 reps

2 reps

Each set at a challenging, building load

Then at 90% of heaviest 2 RM – Every 90 sec for 3 sets;

3 x Strict Press + 3 x Push Press

Metcon (Time)

L1

For Time:

50 Single Dumbbell Power Snatches

25 Burpee Pull-ups

40 Single Dumbbell Hang Power Snatches

20 Pull-ups

30 Single DB Overhead Squats (5’s)

15 Bar Muscle-ups

RX Dumbbell: 1 x 22.5/15kgs



L2

For Time:

50 Single Dumbbell Power Snatches

25 Burpee Pull-ups

40 Single Dumbbell Hang Power Snatches

20 Pull-ups

30 Single DB Overhead Squats (5’s)/Goblet Squats

15 Ring Dips/Banded/Stationary Dips

Dumbbell: 1 x 15/10kgs



L3

For Time:

50 Single Dumbbell Power Snatches

25 Ring Rows

40 Single Dumbbell Hang Power Snatches

20 Ring Rows

30 Single DB Goblet Squats

15 Ring Rows

Dumbbell: Choose Own Load