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

Frog stretch 90 sec

Couch stretch 60 sec each side

——

Cycle through 2 sets:

10/7 cal Bike

10 Banded SLDL

10 Banded Glute bridges

5 Scap pulls

5 kipping swings

—————

Strength:

Metcon (No Measure)

14 Minute EMOM:

ODD: 3 x Pause Front squat, 3 sec in bottom position.

EVEN: 3 x Tempo Deadlift @3030

Choose own weight for both movements.

Share Bars in big classes. One start on DL, the other on FS.

Metcon (AMRAP – Rounds and Reps)

Complex:

12 Min AMRAP:

1 x Deadlift + 1 x Power Clean + 1 x Hang Power Clean + 1 x Squat Clean + 1 x Front Squat @80/50kg

1 Bar Muscle Up

*Increase BMUP up by 1 rep after each Complex

*If you drop the bar at any stage during the complex, re do that complex.

RX=60/40kg

Scaling options for BMUP:

Banded Bar Muscle up

C2B/Pull-ups up by 2 reps per round

Ring Dips up by 2 reps per round

Ring Rows up by 2 reps per round