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

Couch 1:00 e/s

Frog 2:00

Lower Back/Hipflexor 0:30 e/s

Puppy Dog 0:30

Front Rack 0:30

Wrist 0:30 + 5 Wrist Rotations each way

————

Halo Crab Walks x 2 Laps

Halo Glute Bridges x 20

20 Banded Pull aparts

10 Pass Throughs

10 Press e/s

———

10 Barbell Good Mornings

10 Wrist Rotation

3 Strict Press

3 Push Press

3 Push Jerks

3 Front Squats

3 Power Cleans

3 Squat Cleans

Front Squat (15 MINUTES TO ESTABLISH 1RM FRONT SQUAT)

Testing 1RM Front Squat.

This is to be a safe 1RM. Get in the fight with good technique.

The form you take away from this lift, will be the form you carry into your future percentage work.

We will be working on our Squat cleans following this test. This lift is your specific strength builder for your Squat Clean.

Metcon (Time)

3 Rounds For Time:

10 Squat Cleans 60/40kg

10 Push Jerks 60/40kg

(Cap 10:00)
Stimulus: Sprint/Grind.

Squat cleans best done in quick singles.

Push Jerks, minimal 1 Break Per Set.

SUBS

SQAUT CLEAN

– Reduce Load

– Hang Squat Clean

– Power Clean

– Dual Dumbbells

PUSH JERK

– Reduce Load

– Push Press

– Lighter Strict Press

– Same as above with Dual Dumbbells

– Strict Push-ups

– Bent Over Row’s (DB or BB)

Metcon (No Measure)

MIDLINE:

3 SETS:

15 HOLLOW ROCKS

20 SEC L-RING HOLD

MINIMAL REST BETWEEN SETS AND EXERCISES.