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 – Pure Conditioning

Warm-up

Banded Pec 1:00 e/s

Banded Lat 0:30 e/s

1:00 Min Machine

Glute 0:30 e/s

Spiderman Lunge Hold 0:30 e/s

1:00 Min Machine

10 Scap Pulls

30 Sec hanging Knee Raise

5 Strict Pull-ups/10 Ring Rows

1:00 Min Machine



5 mins on Rope Climb Tech

* Aim To Keep machines around the outside of the gym so the floor is clear for rope climbs.

Metcon (No Measure)

EMOM 30

Min 1 – 15/10 Cal Row

Min 2 – 2 Rope Climbs

Min 3 -15/10 Cal Row

Min 4 – 5 Strict Pull-ups

Min 5- 15/10 Cal Row
SUBS

Machine:

Row:

Bike Erg same Cals

– Reduce Cals 12/8

– Ski & Assault Bike 10/7Cals (Do more if you can manage more)

Rope Climbs:

– 1 Rope Climb

– 3 Laying to standing Climbs

Strict Pull-ups:

– Banded

– 10 Ring Rows