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

Push Jerk (5 Sets 2 Reps 90 sec rest )

Work at 65% of your 1RM C&J. Keep the weight consistent across the work sets.

Target 5kg increase / week if work sets are above 100kg.

Target 2.5kg increase / week if work sets are below 100kg.

Metcon (AMRAP – Rounds and Reps)

Part A) Complete as many rounds and reps as possible in 6 minutes of:

10 Pull-Ups

15 Ab-mat frog sit up

20 KBS (24/16 kg)

Rest 4 minutes, and when the clock reaches 10:00 complete the following…

Part B) Complete as many reps as possible in 6 minutes of:

30 Shuttle runs (rig to rig)

20 Toes to Bar

Max Reps of Push-Ups (Not HRPU)

*** Only add rounds & reps for part A

Leave a Reply

Your email address will not be published. Required fields are marked *