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)

PVC pipe shoulder mobility

10 shuttle runs

4 laps side skips

2 laps high knees

2 laps but flicks

leg swing forward & lateral

lap spiderman lunge

lap inchworm 1 push up

20 scorpions front/back

Glute stretch

……………………………….

Strength:

Front Squat (4 sets 2 reps 90 sec rest 80% week 1)

Work @80% of 1RM Front squat week 1. Explosive bounce out of the bottom position.

Target 5kg increase each week if 130kg and above.

2.5kg per week if under 130kg.

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP:

50 Thrusters @20/15kg

300m run

50 HRPU

300m run

50 weighted box step ups @2×16/12kg KB’s