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 – Mon, Oct 30

CrossFit Inventive – CrossFit

Warm-up

Mobility

Banded Upper Body

Puppy Dog

Twisted Cross 30s e.s

Wrist 30s

Active Spiderman + 5 Rotations e.s

Pigeon 30s

—

Activation

5 Squat To Hamstring

15 Banded Press

5 Down Dog Push-ups/ Or Regular

10 Scap Push ups

5 Hand Release Push Up

—

Barbell

10 Wrist Rotations

5 Hang Power Clean

5 Hang Squat Clean

Hang Clean (3-3-3-3-3
Then,
Complete as many reps as possible in 1 minute of:
Hang cleans at 80% of your heaviest set.)

Metcon (Time)

L1:

3 rounds for time:

25 KBS 32/24

25 HSPU

L2:

3 rounds for time:

25 KBS 24/16

25 HSPU with ab mat, plates. Box or Pike HSPU

L3:

3 rounds for time:

25 KBS Choose your own weight

25 Hand release push up
Choose a weight for the kettlebell swing that allows you to complete the reps in 1-2 sets per round.