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

MOBILITY

2:00 Easy on Any Machine

…into:

Upper Body

1. Wrist Stretch – 30 E/side

2. Front Rack Stretch – 1:00

3. Triceps/Tall Spiderman Stretch -30 E/side

Lower Body

1. Frog Stretch – 1:00

2. Banded Hamstring Distraction – 1:00/side

3. Bottom Squat Hold – 1:00

ACTIVATION

2 Rounds for Quality:

20m Duck Walk

30m Bear Crawl

10 Down Dog to Push-Up

Metcon (Time)

“Grimace”

21-15-9:

Overhead Squats (40/30kg)

Toes to Bar

Directly into…

15-12-9

Thrusters (40/30kg)

CTB Pull-Ups

(15 min Cap)
Stimulus

– Conditioning Category: Threshold

– Two couplets with related movement patterns leads to the need to take the bigger picture in mind…. don’t get sucked into the first part.

– Light-to-moderate barbell, and one that we could complete 15+ reps unbroken with when fresh on either movement.

Modifications

OVERHEAD SQUATS

– Reduce Weight

– Front Squats

TOES TO BAR

– Knees to Elbow

– Leg Raises

– V-Ups

– Abmat Sit-Ups

THRUSTERS

– Sub Dumbbells/Kettlebells

– Goblet Jump Squats

CHEST TO BAR PULL-UPS

– Chin Over Bar

– Banded Strict Chest to Bar Pull-Ups

– 2x Reps Ring Rows

– 2x Reps Bent Over Rows

Metcon (Weight)

Strength Stamina

4 Rounds:

5 Deadlifts (75%) of 1RM Deadlift

5 Bench Press (75%) of 1RM Bench Press
Super Set:

Build up on both movements over 3-4 sets then Complete 4 rounds with 90 sec rest after the Bench Press.

*Score is total weight combined with Deadlift and Bench Press.

Modifications

BENCH PRESS

– Sub Dumbbells

– Floor Press

– Weighted Push-Ups

DEADLIFT

– Sub Dual DB/KB

– Banded Good Morning

– Weighted GHD Hip Extension

Deadlift (For Percentage Purposes only)