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

WALLBALL T-SPINE STRETCH 3 X 30 SEC

1 MIN WALLBALL PUPPY DOG POSE

1 MIN GLUTE STRETCH EACH SIDE

30 SEC TWISTED CROSS EACH SIDE

—————–

ACTIVATION

PVC:

10 Pass Throughs

10 Pass Arounds each way

10 OHS

10 Static Squat Pass Throughs

————-

Barbell:

3 Snatch Pulls

3 Power Snatch

3 OHS

3 Snatch Balance

Snatch Pull (10 mins to Build to a Double @110% of your 1RM)

This is a drop re set double.

Focus on a solid set up, mking sure to find the hip crease, explosive hips and agressive shrug.

Power Snatch (ON EVERY 90 X 7 SETS, 2 DROP REST REPS)

Power Snatch (BARBELL CYCLING 20 SEC ON/20 SEC OFF X 6 SETS)

SCORE TOTAL REP COMPLETED

RX 40/30

GO ON:

1.

W 0:00

R 0:20

2.

W 0:40

R 1:00

3.

W 1:20

R 1:40

4.

W 2:00

R 2:20

5.

W 2:40

R 3:00

6.

W 3:30