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)

carpark run

60 sec Couch stretch

Anterior seated shoulder stretches

Posterior delt/lat stretch

Puppy dog stretch

30 x Red banded pull aparts

10 banded Over head squats

30 sec spiderman lunge hold E/S

30 sec Glute stretch E/S

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3 rounds:

5 scap pulls

5 kipping swings

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Snatch barbell Progressions

Snatch (Establish a SAFE 1RM in 15mins)

15 mins to find a Full Snatch.

If you cannot yet squat snatch then you write power snatch in your comment box.

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
KG’S=

RX-M: 43kg

RX-F: 30kg

Scale back to ring rows, banded kipping pull ups.

RX can use kipping or butterfly.

10 min cap