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!

Tuesday week 4/4

CrossFit Inventive – CrossFit

Shoulder Warm up (No Measure)

Red banded Rotator cuff 2 x10 Internal/external

red banded Scap

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

Lower back/hip flexor stretch

Glute stretch

……………………………….

Strength:

Split Jerk (4 sets 2 reps 90 sec rest)

Week 1. 12 mins to establish heavy double Split jerk. week 2 working 4 sets 2 reps from 80% of todays heavy double. 1-2.5kg increase per week if manageable.

Metcon (Time)

3-6-9-12-(150)-12-9-6-3 of:

S2O @50/35kg

Ring Dips

**150 = 150 double unders

12 min cap