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

Lower Body

1. Pigeon Stretch – 1:00/side

2. Lower Back 1:00/side

3. Frog Stretch – 1:00/side

ACTIVATION

2 Rounds for Quality:

100m Run (3rd Drain)

10 Air Squats

10 Down Dog to Push-Ups

10 Kipping Knee Raises

10 Alternating Box Step-Ups

Back Squat (10-8-6-4-2 Rest 2:00 Between sets)

Percentages based off 1RM Back Squat:

Set 1 – 10 Reps @ 55% of 1RM Back Squat

Set 2 – 8 Reps @ 65% of 1RM Back Squat

Set 3 – 6 Reps @ 75% of 1RM Back Squat

Set 4 – 4 Reps @ 85% of 1RM Back Squat

Set 5 – 2 Reps @ 90% of 1RM Back Squat

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

21 Wallballs

18 Single Dumbbell Alternating Power Snatches

15 Toes to Bar

12 Box Jump Overs

Wallball – 9 / 6 kg

Dumbbell – 22.5 / 15 kg

Box – 24″/20″
Modifications

WALLBALLS

– Lighter Wallball

– Light Double Dumbbell Thursters

– Goblet Thrusters

ALTERNATING DUMBBELL SNATCHES

– Lighter Dumbbell

– Kettlebell Swings

BOX JUMP OVERS

– Reduce Box Height

– Box Step Overs

TOES TO BAR

– Knees To Elbows

– V-Ups

– Weighted Abmat Sit-Ups

– 2x AbMat Sit-Ups