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

Upper Body

1. Banded Shoulder Mobility

2. PVC Pass Throughs x 10

3 PVC pass Arounds x 10 e/w

Lower Body

1. Bottom Squat Hold – 1:00

2. Pigeon Stretch – 1:00/side

3. Banded Hamstring Distraction – 1:00/side

ACTIVATION

2 Rounds for Quality:

2 Laps Halo Crab Walks

10 Ring Rows

10 Down Dog to Push-Up

2 Laps Single Dumbbell Overhead Carry Each Arm

10/7 Cal Row/Bike

Metcon (Calories)

“Freedom Sauce”

AMRAP 3:

21 OHS 40 / 30kg

21 Lateral Bar Burpees

Time Remaining: Max Calorie Row

Rest 3:00

AMRAP 3:

18 OHS 45 / 32.5 kg

18 Lateral Bar Burpees

Time Remaining: Max Calorie Row

Rest 3:00

AMRAP 3:

15 OHS 50 / 35 kg

15 Lateral Bar Burpees

Time Remaining: Max Calorie Row

Rest 3:00

AMRAP 3:

12 OHS 55 / 37.5 kg

12 Lateral Bar Burpees

Time Remaining: Max Calorie Row

*Scoring Total Overall Calories
Modifications

OVERHEAD SQUAT

– Front Squat

– Dual Dumbbell Squats

LATERAL BURPEES

– Burpee to Target

– Regular Burpees

– Burpees Over A Dumbbell

MAX CALORIE ROW

– Sub Any Other Machine Calories