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 (No Measure)

Green banded shoulder mobility

Red banded shoulder Mobility

10 shuttle runs

10 leg swings forwrd/ Lateral

5 Inchworm 2 push-ups

30 sec spiderman lunge hold each side

……………………………….

Strength:

Halt Snatch (4 sets 1 rep 90 sec rest)

Work to 85% of snatch 1rm for a single halt snatch. Pause for a 3 second Isometric at the knee.

Then lower the weight for 2 sets of Power Snatch Cycling.

Drop the weight to 60% of your single for Power Snatch Cycling

For your max-effort set of power snatches, drop the weight another 5kg and get as many reps as possible in 30s.

Metcon (Time)

5 rounds for time:

12 Wallball

10 T2B

5 HSPU

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