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 (No Measure)

60 sec couch stretch each side

60 sec hammy stretch on upright E/S

With PVC pip/stick:

20 x pass throughs

10 x pass arounds each way

10 x OHS

10 x Snatch Balance

3 rounds:

3 x inchworm 1 push up

6 x air squats

9 x Hanging knee raises

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STRENGTH:

Hang Power Snatch (12 MINUTES TO ESTABLISH A TRIPLE )

No more than 12 minutes to establish a heavy but safe triple hang power snatch.

If you are new to this movement then stay light and focus on technique. Only do one lift every 60-90 seconds as beginner until the 12 mins is up.

Metcon (AMRAP – Rounds and Reps)

15 Minute amrap:

10 DB Thrusters L side@22.5/15kg

10 DB Thrusters R side

10 HRPU

5 Ring dips

Scale ring dips to 5 stationary dips/or 10 Box dips