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 – Olympic Weightlifting

Warm-up

Frog Stretch 60 sec E/S

Glute stretch 30 sec E/S

Spiderman Lunge Hold 30 sec E/S

Lower Back Hipflexor 30 sec E/S

Twisted Cross 30 sec E/S

Puppy Dog pose 30 sec

Wrist forearm 30 sec E/S

———————

Barbell:

Front Squat x 3 reps

Clean pull x 3

Hang Clean Pull x 3

Hang squat clean x 3

——-

1 x clean pull

1 x hang clean pull

1 x hang squat clean

—–

1 Clean Pull + 1 Hang Clean Pull + 1 Hang Squat Clean (On Every 90 Seconds x 6 Sets)

Set 1 @50%

Set 2 @ 55%

Set 3 @60%

Set 4-6 @65-70%

Hang Clean (8 Min EMOM x 1 rep)

This Can be Power or Squat Clean

If you feel comfortable, follow on from your last weight above.

You Don’t haver to increase every set.

Metcon (AMRAP – Reps)

“Finisher”

Power Clean @60/40kg

Increase by 1 rep On Every Minute Until Failure

-12 min Cap-