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

Banded Shoulder Mobility

Couch 1:00

Lower Back/Hipflexor 0:30 e/s

30 Sec Static Squat Hold ( Push Knees out)

Wrist 0:30 F/B

—————

ACTIVATION

2 Rounds

10 Banded Pull-aparts

10 Banded Press e/s

3 inchworm 1 Push up

————-

Barbell:

10 Wrist Rotations

10 Good Mornings

5 Strict Press

5 Power Cleans

Strict Press (Go Every 2 Minutes)

Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
3 x 10 at the same weight.

At the complete of the 3rd set, deduct roughly 5-10% of your weight, without rest complete 1 x Max Rep Set.

*Record max rep set (reps & weight) in comment box.

If your sharing a Bar. You must complete the 3rd set and the drop set before partner 2 does theirs. Drop set needs to be done under fatigue.

Metcon (Time)

3 Rounds For Time:

250m Row + 5 Power Cleans

500/400m Row + 9 Power Cleans

750/600m Row + 13 Power Cleans

* Barbell RX= 70/47.5kg

* Reset Monitor every set.
250 METER ROW

– 500m Bike

– 200m Run

– 200m Ski

500 METER ROW

– 1000m Bike

– 400m Run

– 400m Ski

750 METER ROW

– 1500m Bike

– 600m Run

– 600m Ski

POWER CLEANS

– Reduce Load

– Reduce Reps

– Double Dumbbell