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 2:00

Couch 0:30 e/s

Glute 0:30 e/s

———

2 Laps Crab Walks

20 Halo Glute Bridges

20 Banded Pull Aparts

10 Pass Throughs

10 Press e/s

10 OHS

———–

barbell

3 Snatch High Pulls (Establish Power position and Tight Bar Path.

3 Power Snatch

3 OHS

3 Hang Power Snatch

3 Hang Squat Snatch

1 Power Snatch + 1 Hang Snatch (7 Sets: GOE90)

Power Snatch- Catch with hips above parallel.

Hang Snatch- ideally working on catching in a full squat position.

If you can’t do that, aim to catch as low as you can.

Build in weight where possible.

Metcon (Calories)

AMRAP 15:

Max Calorie Bikes

On The Minute (Staring at 0:00)

10 Wallballs 9/6kg

*Score Total Calories

*Make sure your squats are below Parallel.
SUBS

MAX CAL BIKE

– Max Cals on any machine

WALLBALLS

– Reduce Load

– Reduce Reps

– Single DB Thrusters

– Weighted Squat/ Air Squat