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

Stretch:

Couch 1 minutes each side

Lower-back 30 Seconds each side

Puppy dog pose 30 seconds each side

Twisted Cross 30 seconds each side

Forearm/Wrist 30 seconds Front/Back

ACTIVATION

2 Sets

5 Inchworms 1 push-up

30 Second Hollow Hold

5 Scap Pulls

5 Kipping Swings

30 Second Superman Hold

15 Air Squats

Clean and Jerk (8 MIN EMOM X 2 Drop Reset Reps )

The Focus is on technique, NOT building heavy!

Start light and build to a moderate weight.

Beginners, stay light & focus on Technique.

Metcon (AMRAP – Reps)

5 Rounds:

AMRAP 2:

2 Rounds of

Cindy

Max Reps Barbell Movement @50/35kg

Rest 1 Minute Between Rounds

Round 1: Power Cleans

Round 2: Front Squats

Round 3: Hang Squat Cleans

Round 4: Power Clean and Jerks

Round 5: Clusters
Pairing bodyweight and barbell movements in these fast paced 2-minute intervals

After completing 2 rounds of “Cindy”, you’ll complete as many barbell reps as you can with whatever time remains

For Example: If the 2 rounds take you 1:20 to complete, you’ll have :40 to accumulate barbell reps

The barbell movements will change each round

Your score is the sum total of your 5 rounds of reps on the barbell.

CINDY

1 round of “Cindy” is:

5 Pull-ups (Kipping/Butterfly)

10 Push-ups

15 Air Squats

With short windows to operate within, this bodyweight “buy-in” is designed to be fast and unbroken

To make sure we have enough time for the barbell movements, we’ll cap these 2 rounds at 1:30 (:45 Per Round)

This gives you at least 30 seconds to work through barbell reps

Adjust the numbers or movement variations as needed to accomplish this, with the strict pull-ups and push-ups likely presenting the biggest challenges

3-6-9 will be a popular rep adjustment to the rounds of “Cindy”


“Waste No More Time Arguing What A Good Person Should Be. Be One.” – Marcus Aurelius