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 1 minute each side

Frog Stretch 2 minutes

Calf stretch 20 seconds each leg

Puppy Dog Pose 30 seconds

30 calf pumps

10 Strict Push-ups

—————

Activation

Tabata 20/10

Skipping

Handstand Hold

*Chose double unders or Singles or mix.

Scale HS-Hold to Wall Walk Hold

Back Squat (10-8-6-4-2)

If you did this last week, aim to add 2.5/5kg heavier on each set.

Week was started at 65% & finished @80%.

Scale your weight back if need be.

Metcon (3 Rounds for reps)

3 Rounds:

2 Min AMRAP:

15/12 Cal Machine

Max Handstand Push-ups in Time Remaining

Directly into:

2 Min AMRAP:

50 Double-unders

Max Strict Pull-ups in Time Remaining

Rest 1 minute
MODIFICATIONS

MACHINES:

15/12 Calorie Row

15/12 Cal Bike erg

11/8 Calorie Ski

11/8 Cal Assault bike

HANDSTAND PUSH-UPS

Scale with abmat/plates

Box HSPU

Double Dumbbell seated strict press.

DOUBLE UNDERS

75 Singles

50 Double jumping hip taps

STRICT PULL-UPS:

Banded

Ring Rows

Double Dumbbell Bent Over Rows