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

2 Min Machine

Frog 1:00

Couch 1:00 each side

Spiderman Lunge Hold/Rotation 0:30 each side

Banded Ankle Mobility 0:30 e/s

——

Banded Shoulder Mobility

——

Activation

2 laps Halo Crab Walks

2 Laps Monster Walks

20 Halo Glute Bridges

5 Down Dog Push ups

Back Squat (Squat Waves)

Stimulus

– Percentages building slightly from last week.

All percentages based on 5RM Back Squat:

Wave #1

Set 1 – 7 Reps @ 70%

Set 2 – 5 Reps @ 75%

Set 3 – 3 Reps @80%

Wave #2

Set 4 – 7 Reps @ 75%

Set 5 – 5 Reps @ 80%

Set 6 – 3 Reps @ 82.5%

Wave #3

Set 7 – 7 Reps @ 80%

Set 8 – 5 Reps @ 85%

Set 9 – 3 Reps @ 87.5%

Metcon (Time)

5 Rounds For Time:

7 Power Snatches 50 / 35 kg

14 Box Jump Overs (24″/20″)
SUBS

POWER SNATCH

– Reduce Weight

– Dual DB

– Single DB Alt Snatch

Box Jump Overs

– Reduce Height

– Step Overs