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)

Shoulder Mobility

10 shuttle runs

1 lap Spiderman lunge

1 Lap Inchworm + 1 push up

Micro band crab walks

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STRENGTH:

Snatch (1 set 1 rep @ 90% 1RM)

Work at 90% of 1RM Snatch.

Target 5kg increase / week if work sets are above 100kg.

Target 2.5kg increase / week if work sets are below 100kg.

SNATCH + 2 OVERHEAD SQUAT (5 SECOND PAUSE) (2 Sets 1 Rep)

Drop the weight for 1 Snatch + 2 Pause Overhead Squats by 20kg down if heaviest snatch single (from previous exercise) is above 100kg. Hold Pause for 5 seconds.

Drop the weight for 1 Snatch + 2 Pause Overhead Squats by 15kg down if heaviest snatch single (from previous exercise) is below 100kg. Hold Pause for 5 seconds.

Target 5kg increase / week if work sets are above 100kg.

Target 2.5kg increase / week if work sets are below 100kg.

Metcon (Time)

For time:

800m run buy in-

then:

30-20-10

Pistol Squats (alternating)

KBS 24/16kg

12 min cap

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