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 1:00 e/s

Frog 2:00

Front Rack 0:30

Twisted Cross 0:30 e/s

Wrist 0:30 e/s

Banded Ankle Mobility 0:30 e/s

——

ACTVATION

20 Halo Glute Bridges

30 Calf Pumps

10 Alt Box Step-ups

Barbell:

5 Good Mornings

10 Wrist Rotations

3 Front Squats

3 Squat Cleans

Squat Clean (12 mins to complete:)

3 x 3 @60%

2 x 2 @65%

2 x 1 @70%

3’s & 2’s Can Be

Bothe singles at the same weight.

Drop Reset Reps.

All Percentages are off New 1RM Front Squat.

A

(Time)

“The Old Block”

For Time:

50 Wallballs 9 / 6 kg

40 Box Jumps (24″/20″)

30 Lateral Barbell Burpees

20 Power Cleans 50/37.5

1,000 Meter Row

Front Squat (for percentage purposes only. )