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 (No Measure)

Green banded shoulder mobility

Red banded shoulder Mobility

10 shuttle runs

10 leg swings forwrd/ Lateral

10 HRPU 2:1

30 sec spiderman lunge hold each side

20 scorpions front/back

10 wall squats

Push Jerk (5 Sets 2 Reps 90 sec rest )

Work at 65% of your 1RM C&J. Keep the weight consistent across the work sets.

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

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

Metcon (Time)

Five rounds for time of:

5 Shoulder to Overhead 60/40kg

10 Bar facing burpees

12 min cap

Leave a Reply

Your email address will not be published. Required fields are marked *