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)

60 couch stretch

60 sec hamstring stretch.

PVC pass though

PVC pass arounds

PVC shoulder stretch

30 sec static squat

PVC sorts press x 10

5 inchworm 1 push up

30 sec spiderman lunge

20 scorpions front/back

30 sec lower back/hip flexor stretch

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Strength:

Snatch (10 min EMOM x 1 rep )

Start at 40/30kg if possible and increase each minute by 2.5-5kg max each min.

If you did this last week try to make a small increase or hit that number you may of missed last week.

If you cannot full snatch, then stay with power snatch!!

Power Snatch (2 x 30 sec rounds 60 sec rest)

Power snatch cycling:

Go back to your mom starting weight or up 2.5kg on last weeks starting weight and aim for max reps in 30 seconds!

Record both rounds as total reps.

Metcon (AMRAP – Reps)

7 min AMRAP: Increasing reps up by 3’s.

3 x Alt DB snatch @22.5/15kg

3 x HRPU =6

6 x Alt DB snatch

6 x HRPU =18

9 x DB snatch

9 x HRPU =42

12 x DB snatch

12 x HRPU =66

15 x DB snatch

15 x HRPU =96

18

18 =132

“ETC