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!

Pure Conditioning

CrossFit Inventive – Pure Conditioning

Warm-up

MACHINE 2:00

COUCH 1:00 E/S

LOWER BACK/HIPFLEXOR 1:00 E/S

TWISTED CROSS 0:30 E/S

——————-

MIDLINE

EMOM 9 (3 SETS)

1- 20 SEC L-RING HOLD

2- 20 V-SITS

3- 15 REVERSE CRUNCHES

Metcon (4 Rounds for time)

4 ROUNDS:

20/16 cals @Hard Pace

Rest 30 Sec

28/21 Cals @Mod Pace (About 5RPM Slower)

Rest 30 Sec

20/16 Cals @Hard Pace

Rest 3 Mins Between Sets

Metcon (4 Rounds for time)

ROW OPTIONS

4 ROUNDS:

250m @Hard Pace

Rest 30 Sec

400m @Mod Pace (Reduce 500m Pace by 5-10 Sec)

Rest 30 Sec

250m @Hard Pace

Rest 3 Mins Between Sets

Metcon (4 Rounds for reps)

SKI ERG OPTIONS

4 ROUNDS:

250/200m @Hard Pace

Rest 30 Sec

400/300m @Mod Pace (Reduce 500m Pace by 5-10 Sec)

Rest 30 Sec

25/200m @Hard Pace

Rest 3 Mins Between Sets