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

10 Shuttle Runs

2 Laps Bear Crawls

2 Laps Walking Lunges



Mobility

30s Lat On Upright e.s

30s Pec On Upright e.s

1:00 Hamstring On Upright e.s

30s Lower Back/Hipflexor e.s



Activation

20 Banded Good Mornings

10 Scap Pulls

5 Kipping Knee Raises

10 Barbell Deadlifts

—-

Metcon (Time)

For Quality! Don’t treat this like a WOD.

L1

For Time:

10-9-8-7-6-5-4-3-2-1

Chin-ups

Body weight Deadlifts



L2

For Time:

10-9-8-7-6-5-4-3-2-1

Chin-ups/Banded

Body weight Deadlifts/Scale Load as needed.



L3

For Time:

10-9-8-7-6-5-4-3-2-1

Ring Rows

Deadlifts/GHD Back Extensions

Rest as needed between sets to get both movements unbroken.

*Make sure your chin-ups are full range of motion.

Metcon (2 Rounds for time)

5 Sets – Go Every 3 Minutes as Follows:

L1

10 Bar Facing Burpees

20 Toes To Bar

10 Bar Facing Burpees



L2

10 Bar Facing Burpees

20 Reduce Reps/Knees AHAP/GHD’s

10 Bar Facing Burpees



L3

10 Bar Facing Burpees

20 Ambat Sit-ups

10 Bar Facing Burpees


Score: Fastest & Slowest Round of The five Combined.