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

1 lap inchworm 1 push-up

1 lap spiderman lunge with rotations

2 laps over head walking lunge steps

4 laps overhead walking lunges with light dumbbell (20m each arm)

3 rounds using red bands:

10 pull aparts

10 pass throughs

10 OHS

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Barbell:

3 front sqauts

3 squat cleans

3 hang squat cleans

4 front rack lunges

3 split jerks

Scale lunges to reverse lunges or front squats.

Then:

1 round of todays complex.

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Metcon (Weight)

30 minute running clock:

0:00-12:00

Establish a heavy complex of:

1 Squat Clean + 1 Hang Squat Clean + 2 Front Rack Lunges + Split jerk

Metcon (AMRAP – Rounds and Reps)

12:00-15:00 (3 mins)

Rest then:

15 minute amrap:

10 Clean & Jerks @60/40kg

10 Lateral bar burpees

10 Front rack alternating lunges

10 Lateral bar burpees

10 Hang power cleans

10 lateral bar burpees