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)

Double carpark run

30 couch stretch each side

30 sec hamstring stretch each side

30 sec Lower back/hip flexor each side

With red band:

10 pass throughs

10 pull-aparts

10 OHS

10 Strict press each side

10 strict push-ups

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Tabata: 1:1

Hanging knee raises

Plank Hold

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Bench Press (3 sets 10 reps @same weight + drop set x max reps)

Build up and complete 3 sets of 10 reps at the same weight with 90 seconds rest between working sets.

After you complete your last set of 10 reps, drop to 50% of that weight and complete 1 sets of max reps.

Record max reps in comment box with the 50% weight.

Metcon (Time)

20 minute amrap:

10/5 Cal assault bike

1 rope climb

3 Bar muscle-ups

5 Deadball over shoulder @AHAP
Complete as many rounds as possible as an individual.

Scale rope climbs to double standing/laying/standing position.

Scale Bar Muscle up to 5 Strict pull-ups