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

Upper Body

1. Wrist Stretches – 0:30/side

2. PVC Pass Throughs – 1:00

3. Banded Lat Distraction – 1:00/side

Lower Body

1. Banded Ankle Distraction – 1:00/side

2. Bottom Squat Hold – 1:00

3. Couch Stretch – 1:00/side

Activation

10 banded Pull aparts

10 banded pass throughs

10 banded OHS

5 Down Dog to Push ups

10 Alt Cossack Squats

30 Sec Hand Stand Hold

Handstand walk (Distance)

60m For Time

(5 minute cap)
SUBS

– Practice

– 80 x Box Handstand hand transitions

handstand hold on wall, 20 on/40 off every min for 8

Metcon (AMRAP – Reps)

Barbell warm-up:

3 Power Snatch

3 OHS

3 Squat Snatch

——-

On the 6:00… “What’s Up?”

AMRAP 9:

3 Squat Snatches

3 Toes to Bar

6 Squat Snatches

6 Toes to Bar

9 Squat Snatches

9 Toes to Bar

Continue to add (3) reps per round to each movement until the time cap is reached.

Barbell – 40 / 30 kg

Rep Count:

3’s=6

6’s=18

9’s=36

12’s=60

15’s=90

18’s=126

21’s=168
Modifications

SQUAT SNATCH

– Lighter loads

– Power Snatch

– Single Dumbbell Squat Snatch

– Single DB Power Snatch

TOES TO BAR

– V-Ups

– AbMat Sit-Ups

– Knees To Chest

– Toes To As High As Possible