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

Green Banded Shoulder Mobility

20 Scorpions Front/Back

30 sec Lower back/Hipflexor each side

30 sec glute stretch each side

30 Sec Calf Stretch each side

30 Calf pumps

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20 Green Banded SLDL

4 laps Banded Crab Walls

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Beast Builder

On the 1:30 x 6 Sets:

Set 1: 11 Deadlifts + 11 Push Jerks

Set 2: 11 Deadlifts + 9 Push Jerks

Set 3: 11 Deadlifts + 7 Push Jerks

Set 4: 11 Deadlifts + 5 Push Jerks

Set 5: 11 Deadlifts + 3 Push Jerks

Set 6: 11 Deadlifts + 1 Push Jerk
STIMULUS

• We’ll use a single barbell for both movements in today’s Beast Builder

• Rounds begin every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30)

• Start your first set between 40-50% of your 1RM Push Jerk

• The goal here is to gradually increase loading as the overhead repetitions decrease

• With rest built in, we recommend pushing for unbroken sets of Push Jerks

• Record all 6 barbell weights used + Your last set in the strength component.

• Use one barbell and change out the weight as you go

Push Jerk (For % Purposes Only. )

– Most of wont have a 1RM, old lifts 7 Percentages my help give you guidance.

– Otherwise find a weight that you can go unbroken in each set.

Metcon (AMRAP – Rounds and Reps)

“Biltmore”

AMRAP 15:

30/21 Calorie Bike

30 Box Jump Overs (24/20)

30 Double Dumbbell Power Cleans (22.5/15kgs)”

* Bike can be replaced for 300/200m Run

* Dumbbell Power Clean Should be a weight that can be done in unbroken sets or very minimal breaks throughout the WOD