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 (No Measure)

10 PvC pipe passthroughs

10 pass arounds each way

10 OHS

10 shutlle runs

4 laps side skips

2 laps high knees

2 laps butt kickers

10 leg swings forward/lateral

5 inchworm 1 push up

1 lap spiderman lunge

20 scorpions

Lower back/hammy stretch

Glute stretch

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Strength:

Clean and Jerk (Work 90% x 1 rep + weekly increase)

Work to 90% of your 1RM Clean & Jerk week 1 for a single.

Target 5kg increase / week if Clean single is above 100kg.

Target 2.5kg increase / week if Clean single is below 100kg.

Hang Power Clean (2 x 30 Max rep 60 sec rest)

Keep tight & efficient throughout the 30 seconds. Try to add 2.5kg increase on this lift as well.

Metcon (Time)

5 RFT:

20 x KBS @24/16kg

10 Power cleans @70/45kg

15 min cap