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 – Gymnastics

Warm-up

3 sets:

10 Nose bridges

20 Push-up hold shoulder taps

10m High bum Bear crawls

1 x wall walk

————

On every 30 sec: x 5 sets

1- Ring hanging hollow hold 15 sec

2- Alt plank to push-up presses x 8

Metcon (No Measure)

Every 30 seconds, for 3 minutes (3 sets) of:

Interval 1 – Ring Pull-Up Negatives with False Grip x 3 reps @41A1

Interval 2 – Elbow Drops on Box x 6-8 reps

Metcon (No Measure)

Every 30 seconds, for 4 minutes (4 sets) of:

Interval 1 – Ring Dip Negatives x 4 reps @ 31A1

If you cannot control the speed of your descent, please scale this by placing your feet on the floor.

Interval 2 – Hand Hollow Plank x 20 seconds

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:

Interval 1 – Reverse Dips on Box x 4 reps @ 31A1

Interval 2 – Box L-sit x 20 seconds

Metcon (No Measure)

Specific Core:

100 light fast plate twist @5kg

60 elbow knee cycles

20 OH plate sit-ups

60 reverse crunches

another 100 elbow knee cycles