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

Foam Roller

Lower Back 1:00

Quads 1:00 e/s

Hammies 1:00 e/s

ITB’s 1:00 e/s

Lats 1:00 e/s

————

BANDED SHOULDER MOBILITY

COUCH 1:00 E/S

FROG 1:00

ANKLE MOBILITY 1:00 E/S

———–

BANDED PULL APARTS X 20

BANDED PASS THROUGHS X 10

BANDED OHS X 10

SCAP PULLS X 10

————

BARBELL:

2 ROUNDS OF COMPLEX @EMPTY BARBELL

———-

Strict Pull-ups (5-5-4-4-3-3-2-2-1-1 (30 REPS) (CAP 10:00))

WEEK 3.

USING BANDS IF NEEDED. (RECORD ANT BANDS USED IN COMMENT BOX)

REST ONLY ENOUGH BETWEEN SETS TO GET THE REPS DONE WITH GOOD FORM.

SETS 5-4-3-2 NEED TO BE UNBROKEN.

Metcon (Distance)

AMRAP 20:

Row For Max Meters…..

*Every 90 Seconds Starting On The 0:00 Complete Complex:

1 Power Snatch + 1 Hang Power Snatch + 1 Squat Snatch + 1 Hang Squat Snatch.

RX = 40/30kg

* You can “Drop Reset” between the Hang Power Snatch & Squat Snatch, other wise Hold on.
SUBS

ROW METERS

– We can Use any Machine For RX. (Record in Your Comment Box what machine you used.

SNATCH COMPLEX

– Reduce weight.

– If you Can’t Squat Snatch/ Hang squat Snatch Double up with Power & hang Power.