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

Couch 1:00 e.s

Squat Hold 1:00

Ankle Mobility 30s e.s

Front Rack 30s

Wrist 30s

Calf 30s e.s

30 Calf Pumps



ACTIVATION

2 Laps Crab Walks

2 Laps Monster Walks



20m Walking Lunges

10 Bottoms Up KB Press e.s

35 Dubz/50 Singles



Barbell

10 Wrist Rotations

6 Alt Front Rack Lunges

5 Front Squats

Front Rack Lunge

From The Rack.

3 x 12 Alternating Front Rack Lunges @same Load.

* Make Sure to take a couple of step back from the rack.

* Rest 2 minutes Between Sets.

* Reverse Lunges if needed.

Metcon (Time)

Level 1:

2 Rounds For Time:

500/400m Row

150 Double-unders

15 Front Squats @85/50kgs

Rest 3minutes between the two rounds.



Level 2:

2 Rounds For Time:

500/400m Row

150 Double-unders/225 Singles

15 Front Squats @60/40kgs(Reduce if needed)

Rest 3 minutes between the two rounds.



Level 3:

2 Rounds For Time:

500/400m Row

225 Singles (Reduce if needed)

15 Dual DB Front Squats (choose own load)

Rest 3 minutes between the two rounds.
ROW SUBS

– 1,000m Bike

– 450/350m Ski