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 Mobility

10 shuttle runs

4 laps side skips

2 laps high knees

2 laps but flicks

leg swing forward & lateral

lap spiderman lunge

lap inchworm 1 push up

20 scorpions front/back

Lower back/hip flexor stretch

Glute stretch

60 SEC STATIC SQUAT HOLD

……………………………….

Strength:

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

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

For Drop Set 1xAMRAP, decrease weight by 15kg down if heavy 1×5 is above 180kg.

For Drop Set 1xAMRAP, decrease weight by 10kg down if heavy 1×5 is below 180kg.

Target 5kg increase / week if work sets are above 180kg.

Target 2.5kg increase / week if work sets are below 180kg.

Metcon (Time)

4RFT:

20 X KBS @24/16KG

20 X Hang Power cleans @50/35kg

12 min Cap