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 mobility

Red banded mobility

10 shuttle runs

4 laps side skips

2 laps high knees

2 laps but flicks

leg swing forward & lateral

lap spiderman lunge

lap inchworm 1 push up

20 scorpions front/back

Glute stretch

……………………………….

Strength:

Snatch (Work to 1RM snatch for a single @85% week 1. )

Work to 85% of 1RM for single.

Target 5kg per week if snatch is above 90/60kg

Target 2.5kg per week if under 90/60kg

Then:

Then switch to Power Snatch for 3 sets of barbell cycling.

Power Snatch (Reps @5-10-15 60 sec rest between sets)

Drop weight to 50% of your single snatch for Power snatch cycling.

Try find consistent unbroken rythym across each set. 60 sec rest between sets.

Target 5kg per week if snatch is above 90/60kg

Target 2.5kg per week if under 90/60kg

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP:

9 pull ups

7 power snatch @40/30

5 Lateral bar burpee

Restest 3 mins then:

Metcon (Time)

For time:

30 T2B

30 Burpee 2 target

5 min cap