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

Twisted Cross 30 E/S

Puppy dog x 60 sec

Red banded:

Pull aparts x 20

Pass throughs x 10

Press x 15

10 x OHS

———-

3 sets of:

Increasing weight DB overhead carry

5 scap pulls

10 calf pumps

————–

Strength:

Push Press

Every 90 seconds x (6 sets) of:

Push Press increasing weight

Set 1 – 5 reps 0:00

Set 2 – 4 reps 1:30

Set 3 – 3 reps 3:00

Set 4 – 5 reps 4:30

Set 5 – 4 reps 6:00

Set 6 – 3 reps 7:30

*Make

Immediately followed by…

2 Sets of 8 reps at your 5 rep starting weight on every 90 seconds.

Record Last 3 rep weight.

Metcon (Time)

For time:

30 Alt DB snatch @22.5/15kg

15 Pull-ups

100 Double-Unders

30 Alt DB snatch @22.5/15kg

15 Pull-ups

100 Double-unders

Time Cap = 12:00