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

Upper Body

1. Twisted Cross 30 e/s

2. Puppy Dog Pose – 30 e/s

Lower Body

1. Pigeon Stretch – 1:00/side

2. Couch Stretch – 1:00/side

ACTIVATION

2 Rounds for Quality

30 Sec Machine

20m Single Dumbbell Overhead Carry Each Arm

20m Bear Crawl

10 Alternating Cossack Squats

Metcon (4 Rounds for time)

“Control-Alt-Delete”

On the 5:00 x 4 Rounds:

20 Alternating Dumbbell Snatches (22.5 / 15kg)

40 Air Squats

20/15 Calorie Bike Erg/Row
Stimulus

– Conditioning Category: Sprint

– Very light and manageable weight today – with each round unbroken.

– Aiming to complete rounds by the 3:30 mark, allowing *at least* 1:30 of rest before the next interval.

– Record score on the board as you go.

Modifications

ALTERNATING DUMBBELL SNATCHES

– Lighter DB Power Snatches

CALORIE BIKE

– 20/15 Calorie Row

– 15/12 Calorie Assault

– 15/12 Calorie Ski erg

Metcon (No Measure)

Body Armor

3 Giant Sets: (Super Set)

20 Dual Dumbbell Bulgarian Split Squats (10 Each Leg)

20 Halo Glute Bridges

90 rest