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

Banded Shoulder Mobility

Couch 1:00

Spiderman 0:30 e/s

Wrist 0:30 f/b

———–

20 Banded Pull-aparts

10 Banded Pull aparts

10 Banded Pass Throughs

10 Banded Press e/s

—–

10 Good Mornings

10 Alt Cossacks e/s

5 Push Press

5 Hang Power Snatch

Push Press (4 Sets 5 Reps @75% of Last Weeks Test. )

GO Every 90 Seconds>

Build up and complete 4 Sets 5 Reps (all at same weight) of last weeks 3RM

If you did not do last weeks 3RM Test. Go off howe you feel today and follow on next week.

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

3 Hang Power Snatch 35/25kg

3 Burpee Pull-ups

6 Hang Power Snatch 35/25kg

6 Burpee Pull-ups

9 Hang Power Snatch 35/25kg

9 Burpee Pull-ups

“etc”

—–

* Keep adding 3 reps each round.
SUBS:

HANG POWER SNATCH

– Reduce Load

– Sub Dumbbells

– Hang Power Cleans

BURPEE PULL-UPS

– Pull-ups only

– Burpees only

Metcon (AMRAP – Reps)

Partner WOD Finisher

5 Minute of Max Calorie Bike erg.

30 seconds on/30 seconds off.

P1 works for 30 seconds while P2 Rest 30 seconds.

Complete 5 rounds each.

Score total Reps (cals) between you and your partner.

If you do not have a partner, work for 30 seconds, rest for 30 seconds each minute.

Choose any other machine if you can’t get a Bike Erg.