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:

Frog 60 sec

Couch 60 sec E/S

Green banded Ankle 30 E/S

——–

Activation:

2 rounds:

100m Run (4th drain)

10 Lateral Box Step-ups E/S

10 PVC Pass throughs

10 PVC Pipe OHS

——–

Barbell:

10 wrist roations

5 Front squats

3 Power snatch

3 OHS

3 squat snatch

——–

Front Squat (EMOM Waves)

Mins:

0- 1 @75%

1- 1@80%

2- 1@87.5%

3- 1@80%

4- 1@87.5%

5- 1@90%

6- 1@87.5%

7- 1@90%

8- 1@92.5%

Aim to finish 2.5kg on last weeks performance.

Record heaviest single.

Metcon (Time)

For Time

3 rounds:

7 Squat Snatch @42.5/30kg

7 T2B

7 Box Jump Overs @24/20 inch

400m Run

3 Rounds:

7 Squat Snatch @42.5/30kg

7 T2B

7 Box Jump Overs @24/20 inch

400m Run

3 Rounds:

7 Squat Snatch @42.5/30kg

7 T2B

7 Box Jump Overs @24/20 inch

(20 min cap)

*Power snatch if you cannot squat snatch or reduce load or use empty bar and focus on Squat snatch.