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)

Red banded warm-up

2 x carpark runs

4 laps bear crawls + 5 air squats each lap

2 x 10 Glute/ham raises each side

60 sec Static squat/Butt to floor

30 sec spiderman lunge hold E/S

30 sec glute stretch E/S

10 scorpions F/B

30 sec lower back/Hipflexor stretch

30 sec forearm stretch

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Strength:

Front Squat (5 sets 4 reps @75% 1RM 90 sec )

5 sest 4 reps @75% 1RM 90 sec rest between working sets.

5kg increase per week if 75% of 1RM is above 100/70kg. 2.5kg increase per week if 75% of 1RM is below 100/70kg.

Metcon (Time)

3 Rounds For Time:

50 x Air squats

10 x Squat cleans @75/55kg

50 x Double unders

12 min cap