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

3 Rounds:

6 Shuttle Runs

6 Single Leg DB or KB RDL’s e.s



MOBILITY

Lower Back/Hipflexor 30s e.s

Puppy Dog 30s

Barbell Hamstring Stretch 1 Minute. (keep legs as straight as possible letting hang towards the floor. Take a wider grip on the bar if your flexible)



ACTIVATION

10 BB Good Mornings

5 BB Deadlifts

Build to starting load.

Deadlift

Go Every 2 Minutes:

8 @65%

8 @70%

6 @75%

6 @77% [Estimate Between your 75 & 80%]

6 @80%

Record last 6 reps Load.

Metcon (Time)

L1

5 Rounds For Time:

5 Deadlifts 140/90kg

50m Farmers Carry 32/24kg

15 Burpee Box Jump Overs 24/20 inch

Rest 1:00 between sets.



L2

5 Rounds For Time:

5 Deadlifts 90/70kg

50m Farmers Carry 32/24kg

15 Burpee Box Jump/Step Overs 24/20 inch

Rest 1:00 between sets.



L3

5 Rounds For Time:

5 Deadlifts [Choose Load]

50m Farmers Carry [Choose Load]

15 Burpee Box Step Overs 24/20 inch

Rest 1:00 between sets.