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

Each Leg:

Glute stretch 30 sec

Spiderman lunge hold 30 sec

calf stretch 30 sec

Upper Body:

Puppy Dog pose 30 sec

Twisted Cross 30 sec

—————

Activation

30 calf pumps

200m Run

5 Scap Pulls

5 Kipping swings

5 HRPU

10 Frog hops

Metcon (Time)

Buy In:

20 Bar/Ring Muscle-up

Into:

14 Rounds (7 each)

250/200m Row

10 Burpee Box Jump Overs 24/20 inch

Into:

Buy-Out:

20 C2B Pull-ups

30 min cap
Share the buy in and out reps as evenly as possible.

Each partner completes 7 rounds each of the row and burpee box jump overs alternating.

Partner 1 starts the rower, once partner 1 starts the BBJO Partner 2 may start the row. Partner 1 will have to hold the pace. Reset the monitor every time a new partner starts the distance.

SUBS

BUTTERFLY/KIPPING PULL-UPS:

Banded Bar Muscle-ups

Banded Kipping

Strict Pull-ups

Banded Strict Pull-ups

Repeat for the buy-out.

BURPEE BOX JUMP OVERS:

Burpee step overs

ROW:

Ski metres the same as row

Bike erg 600/300m