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 E/S

Banded Lat 60 sec E/S

PVC:

Pass throughs x 10

Pass arounds x 10

OHS x 10

———

2 sets

Row/Ski 30 sec

30 sec HS-HOLD

Metcon (2 Rounds for reps)

Gymnastic Skill

Ascending Ladder for 5 Minutes:

2 Strict Handstand Push-ups

2 Calorie Row

4 Strict Handstand Push-ups

4 Calorie Row



Continue to Add (2) Rep to Each Movement

Rest 2 Minutes

Ascending Ladder for 5 Minutes:

2 Kipping Deficit Handstand Push-ups

2 Calorie Row

4 Kipping Deficit Handstand Push-ups

4 Calorie Row



Continue to Add (2) Rep to Each Movement

Metcon (Weight)

“Six Flags”

Every 3:00 x 6 Rounds:

21/15 Calorie Bike Erg/Row

30 Double Unders

3 Power Snatches

Build in Power Snatch Weight

Rounds begin every 3 minutes in this 6-round interval piece (0:00 – 3:00 – 6:00 – 9:00 – 12:00 – 15:00)

You’ll complete the three movements listed and rest until the start of the next 3-minute window

Each round, you’ll build in power snatch weight

Your score for the day is the heaviest set of 3 power snatches

To ensure we have some rest built in, let’s cap these rounds at 2:30

POWER SNATCHES

The 3 power snatches can be completed touch and go or as single repetitions

A good starting place for the first round could be around 55-60% of your 1RM snatch

Use one barbell and switch out weights during rest periods.

Snatch

For percentage purposes. You can also record your heaviest 3 reps from todays WOD if you wish.