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 Stretch 60 Sec each leg

Frog Stretch 90 seconds

Lower back/Hipflexor 30 sec each leg

Twisted Cross 30 Sec each side

Wrist stretch 30 sec F/B

————

Activation

20 Red banded Pullaparts

10 pass throughs

10 Press each side

20 Green banded SLDL

4 laps banded Crab Walks

Back Squat (15 minute Cap)

Build to a heavy 3 @ 77.5% of your 1RM, (up 2.5kg on last week) then decrease your weight for your 6 reps, once again for your 12 rep range. Your 6 & 12 rep range are decided by feel. Manage the weight so you can complete all 3 sets with good form.

Guidance: 3 @77.5%, 6 @67.5%, 12 @57.5%

Record heavy 3, write 6 & 12 rep weight in comment box.

Metcon (Time)

3 Rounds For Time:

15 Hang Power Clean To Overhead @40/30kg

15 Lateral Barbell Burpees

15 SDHP @40/30kg

NO CAP