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 – Outdoor 4

Warm-up

Row 1:00

Lower Back/Hipflexor 0:30 e/s

Frog With Front Rack 1:00

Twisted Cross 0:30 e/s

Wrist 0:30 F/B

————–

Activation

10 Barbell Good Mornings

10 Wrist Rotations

5 Deadlifts

5 HPC

5 Push Jerk

Into 1 Round:

5 Burpees

5 Push ups

10 Air Squats

——–

Warm-up to “DT” Weight.

Metcon (3 Rounds for reps)

AMRAP 6:

Max Rounds of “DT” 50 / 35 kg

1 Round of “DT”:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Rest 3 Minutes

AMRAP 6:

Max Rounds of “Cindy”

1 Round of “Cindy”:

5 Burpees

10 Push-Ups

15 Air Squats

Rest 3 Minutes

AMRAP 6:

Max Calorie Row
*Score Total Rounds & reps for Part 1 & 2, Part 3 score for total Reps (Calories).

SUBS

‘DT’

– Reduce Barbell Weight As Needed

– Dual Dumbbell

– Alt Single Dumbbell