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

50 red banded pull-aparts

20 pass throughs

Hip function:

2 laps of walking quad pulls

2 laps of walking high knee pulls

2 laps open close gate

2 laps of alt walking lunges

40 calf pumps

———–

3 sets:

working on todays Dumbbell movements with light weight.

6 alternating DB hang split lunges

5 scap pulls

6 alternating DB hang split clean & jerk

5 HRPU

Metcon (Weight)

Super Set x 3 sets.

10 x Double Dumbbell Floor Press @AHAP

Then:

Accumulate 30 seconds of L-ring hold.

90 rest.

*Chose own weight for Dumbbell floor press. Aim to use the same weight for the 3 working sets.

Metcon (Time)

Modified CFG “Split Triplet”

5 rounds for time:

5 strict pull-ups

50 Double unders

10 x Single Arm DB Hang Split Snatches @1 x22.5/15kg

10 x Single Arm DB Hang Clean Split Jerks. @1 x22.5/15kg

15 minute cap

*If anyone is having trouble with the movement or cant split feet for injury reasons then:

*Scale to Alt DB Hang Snatches

*Scale to Alt DB Hang clean & Jerk