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 sec each side

Lower back/Hipflexor each side

Forward Fold 60 sec

Calf stretch 30 sec each side

30 calf pumps

Activation

2 Rounds:

20 Dubz/40 Singles

5 Scap Pulls

5 Strict push-ups

10 Dumbbell SLDL (5 each side)

10 Alternating Hang Snatch

Metcon (Weight)

For Quality

30-20-10

Barbell Floor Press

Barbell Bent Over Rows
Aim for a moderate weight that challenging, maintaining good form with both movements.

No more than 12 mins on this piece.

Use the same weight for both movements.

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

40 Double unders

20 Alternating Hang Snatch @22.5/15kg

10 Pull-ups (Kipping/Butterfly)

Rest 3 Into:

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

30 Double unders

20 Alternating Hang Snatch @22.5/15kg

10 Pull-ups (Kipping/Butterfly)

Rest 3 Into:

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

20 Double unders

20 Alternating Hang Snatch @22.5/15kg

10 Pull-ups (Kipping/Butterfly)