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

(No Measure)

Wednesday

Ankle Mobility

10 Shuttle runs

10 forward/Lateral leg swings

10 Wall Squats

5 Stationary Inchworm + 1 push up

Spiderman lunge

———————-

Strength:

Back Squat (1@90% + 1 Max Rep Drop Set. )

Work to 90% of 1RM Back Squat for a single, then perform 1 drop set of Max Effort reps.

For Drop Set, decrease weight by 20kg if above 150kg.

For Drop Set, decrease weight by 15kg if below 150kg.

Target 10kg increase / week if work sets are above 150kg.

Target 5kg increase / week if work sets are below 150kg

Metcon (AMRAP – Reps)

Against a 4-minute running clock:

200 M Run

15 Box Jump Overs

Burpee x Max Rep

Rest 2 minutes.

Metcon (AMRAP – Reps)

Against a 4-minute running clock:

200 M Run

20 Wallball shots 9/5

DU x Max Reps

Rest 2 minutes.

Metcon (AMRAP – Reps)

Against a 4-minute running clock:

200 M Run

25 DB Snatches

Air squats x max Reps

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