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!

Monday

CrossFit Inventive – CrossFit

Warm-up

Frog stretch 60 sec

Laying quad stretch 30 sec E/S

Twisted Cross 30 sec E/S

Puppy Dog Pose

————

Activation:

5 Scap-pulls

5 Kipping swings

5 Wall Facing Squats

5 Scap-pulls

5 K2E

———–

Strength:

Back Squat (5rm % Squats)

Set 1 (On the 0:00): 9 Reps @ 77.5%

Set 2 (On the 2:00): 7 Reps @ 85%

Set 3 (On the 4:00): 5 Reps @ 92.5%

Set 4 (On the 6:00): 3 Reps @ 97.5%

Set 5 (On the 8:00): 1 Rep @ 102.5%

Set 6 (On the 9:30): 1 Rep @ 105%

Set 7 (On the 11:00): 1 Rep @ 105%

Set 8 (On the 12:30): 1 Rep @ 107.5%

Set 9 (On the 14:00): 1 Rep @ 107.5%

Set 10 (On the 15:30): 1 Rep @ 107.5%

*Percentages based on 5RM Back Squat

*If you have no yet established a 5RM, use todays time to establish a safe 5 reps.

“Overkill” (Time)

21-15-9:

Double Dumbell Power Cleans

Box Jump Overs (24″/20″)

Double Dumbbell Front Squats

Toes to Bar

Weight = 2×22.5/15kg Dumbbells