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. Banded Shoulder Mobility

2. Wrist Stretch 30 e/s

1. Glute stretch 1 min e/s

2. Lower backhipflexor 30 e/s

3. Calf Stretch 20 e/s

Activation

2 rounds:

20m halo Crab walks

10m Overhead Dumbbell Carry each way

20m Bear Crawl



barbell:

10 Wrist rotations

3 Strict press

3 Push Press

3 Push Jerks

—-

2 Push Jerks 2 Sec Pause in catch

1 Push jerk (normal speed)

2 Pausing Push Jerks + 1 Push Jerk (On Every 90 sec x 5)

2 Second pause in catch position.

– Do Not build heavy on this lift. No Heavier than 60% of your 1Rm C&J. This all about technique.

– Spending time in the partial squat receiving position, which is naturally an uncomfortable place to be.

– The limiting factor for many of us may be mobility. Take our time here as movement quality is far more important than reaching any pre-determined percentages.

Metcon (Time)

“Eighth Wonder”

8 Rounds:

8 Push Jerks 60 / 40 kg

8 Lateral Bar Burpees

(20 min cap)
SUBS

– Ligher Barbell

– Double Dumbbell

– Lateral Step Over Bar