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 90 seconds

Banded Ankle Mobility 1 minute each side

Banded Shoulder Mobility

————-

Activation

20 Halo Glute Bridges

2 laps Halo Crab Walks

5 Inchworm 1 Push-up

Back Squat (Pausing Complex: OnE 90 X 5 sets)

1 Pausing Back Squat ( 2 sec in Bottom)

2 Back Squats (Normal Pace)

Start sets 1 at 55% of your 1RM

Add 5-10kg each set if you wish.

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

50/35 Calorie Bike Erg

50 Single Dumbbell Clean & Jerks

50 Single Dumbbell Reverse Lunges

50 Deadlifts 70/50kg
“Rules & Subs”

50 Single Dumbbell Clean & Jerks:

– Alternate every 5 Reps.

– Scale weight as needed.

50 Single Dumbbell Reverse Lunges:

– Hold DB however you like. (Hang, Goblet, Shoulder)

– Alternate legs every rep.

– Back Knee touches the ground lightly.

Deadlifts:

– Choose a weight that within the workout you should be able to maintain 5 reps unbroken.

Bike Erg:

– Same Cals on Rower

Ski erg: 37/26

Assault Bike: 37/26