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 (No Measure)

10 shuttle runs

4 laps side skips

2 laps high knees

2 laps but flicks

leg swing forward & lateral

lap spiderman lunge

60 sec squat hold

20 scorpions front/back

Lower back/hip flexor stretch

Glute stretch

……………………………….

Strength:

Back Squat (Back squat 1 x 5@75% + 1 max rep drop set)

Work to 75% of your 1RM Back Squat for 1×5, then decrease weight for 1xAMRAP.

For Drop Set 1xAMRAP, decrease weight by 15kg down if heavy 1×5 is above 160/90kg.

For Drop Set 1xAMRAP, decrease weight by 10kg down if heavy 1×5 is below 160/90kg.

Target 5kg increase / week if work sets are above 160/90kg.

Target 2.5kg increase / week if work sets are below 160/90kg.

Metcon (Time)

For time:

120 x Double unders

15 x Thrusters @40/30kg

80 x Double unders

15 x Thrusters @40/30kg

40 x Double unders

15 x Thrusters @40/30kg