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

60 sec couch stretch

60 sec frog stretch

30 sec spiderman lunge hold E/S

30 sec Lower back/hipflexor E/S

30 sec wrist stretch E/S

Green banded Shoulder mobility

Barbell:

3 x clean pulls

3 x clean high pulls

3 x power cleans

3 x strict press

1 spilt jerk + 3 split jerk press

1 power clean + 2 spilt jerk

Power Clean (On every 90 sec x 6 sets.)

On every 90 sec x 6 sets

3 position Pause power clean

1 Power clean

1-2 sec pause below knees

2-2 sec pause @power position

3- 2 sec pause in receiving position

Then 1 power clean

Keep all sets around 60% of 1rm Clean

: 1 Power Clean + 2 Split jerks (On every 90 sec x 6 sets )

Start moderate and build when confident.

Metcon (Time)

“Grace Interval”

30 sec ON/30 sec OFF until 30 reps is complete.