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)

Green banded stretch

Red banded mobility 10 shuttle runs

4 laps side skips

2 laps high knees

2 laps but flicks

leg swing forward & lateral

lap spiderman lunge

lap inchworm 1 push up

20 scorpions front/back

Lower back/hip flexor stretch

Glute stretch

……………………………….

Strength:

Metcon (No Measure)

3 x 30 sec L-ring holds

30 sec rest

Power Snatch (8 min EMOM: x 2 drop re-set reps)

FIRST 4 MINS @65% INCREASE.

NO LARGER THAN 85% IN THE LAST 4 SETS IF CONFIDENT.

Try for 1-2.5kg increase on last weeks performance on last 4 sets.

TECHNIQUE BASED

Metcon (Time)

For time:

10 x Hang Power Snatch @45/30kg

10 x Bar Muscle up (Scale C2B)

10 x Hang Power Snatch @45/30kg

20 x HRPU

10 x Hang power Snatch @45/30kg

30 x Pull ups (any)

10 x hang Power snatch @45/30kg

12 min cap