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 stretch 60 each side

Glute stretch 60 each side

Green Banded Shoulder Mobility

Activation:

2 Sets

30 sec Bike/Ski ( one of each)

10 PVC Pass Throughs

10 Air Squats

20 Second Hollow Hold

———–

Back Squat (5RM Percentage Squats)

Set 1 (On the 0:00): 9 Reps @ 80%

Set 2 (On the 2:00): 7 Reps + 5kg

Set 3 (On the 4:00): 5 Reps + 5kg

Set 4 (On the 6:00): 3 Reps + 2.5kg

Set 5 (On the 8:00): 1 Rep @ + 2.5kg

Set 6 (On the 9:30): 1 Rep: @ + 2.5kg`

Set 7 (On the 11:00): 1 Rep: Stay

Set 8 (On the 12:30): 1 Rep: Stay

Set 9 (On the 14:00): 1 Rep: Stay

*Percentages based on 5RM Back Squat

Today is the 6th iteration of these Back Squat waves

These percentages are based of your 5RM Back Squat

Sets 1-4 are completed on the 2:00

Sets 5-9 are completed on the 1:30

On the final two sets, base your load by feel inside the range

Next week, in our last week of “Grunt Work”, we’ll be re-testing

Metcon (Time)

“Spice Girl”

For Time:

21 Power Snatches @42.5/30

5 Rounds of “Cindy”

21 Overhead Squats @42.5/30

5 Rounds of “Cindy”

21 Squat Snatches @42.5/30

One round “Cindy”=

5 pull-ups, 10 push-ups, and 15 air squats

20 min cap depending on how session runs.
SUBS

PULL-UPS

Reduce Reps

Banded Pull-ups

Jumping Pull-ups

Ring Rows

PUSH-UPS:

Reduce Reps

Knee Push-ups

BARBELL:

Reduce weight or empty bar.