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

Banded Shoulder Mobility

Frog Stretch 60 seconds

20 Scopions F/B

Lower back/Hipflexor 30 Sec E/S

————–

Activation

10 PVC pass throughs

10 PVC Pass arounds each way

10 PVC OHS

10 PVC Snatch Balance

——–

Barbell:

3 Snatch Pull

3 Power Snatch

3 Hang Snatch Pulls

3 Hang Snatch

Then 1 round of the below complex

Metcon (Weight)

On the 2:00 x 5 Sets:

1 Snatch Pull

1 Power Snatch

1 Hang Snatch Pull

1 Hang Snatch

* Hang snatch can be full or power.
Build over the course the 5 sets were needed. This technique based, NOT aimimng for big weight.

Beginners stay light.

Metcon (Time)

“Red Zone”

21-15-9-15-21:

Hang Power Snatch 40/30kg

Thrusters 40/30kg

(15 minute Cap)
DESCRIPTION

This barbell couplet alternates between a total body pull and a total body press

The weight is designed to be very light

You should be able to complete 30+ reps at each movement when fresh

Use one weight for both barbell movements

The rep scheme goes “down and back” for a total of 138 reps

Choose weights that allow you to complete the work in less than 10 minutes