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)

20 red banded internal/external rotation

30 nose bridges

10 banded push-ups

In even groups rotate through in order:

60 sec bike

60 sec plank on hands

60 sec static wall squat

60 sec 10m shuttle runs

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Metcon (No Measure)

20 reps of:

Tempo HSPU Descents

Focus on tight and confident kick up each set. Descend onto an ab-mat over a 3 sec count. Put plates under ab-mats if need be.

Scale: kick up and 5 sec holds.

Knees on box performing same tempo HSPU.

THIS IS SKILL BASED AND NOT RUSHED. IF YOU NEED TO SHARE, ROTATE BY 5 REPS UNTIL COMPLETE.

7 MINUTES TO GET THIS DONE.

Ring Dips (3 sets 8 reps 90 sec rest)

The 8 reps can be broken up as needed. You need to do the 8 reps regardless each set.

Use bands if need be or scale to stationary dips or box dips.

Metcon (5 Rounds for time)

5 SETS OF:

12/8 CAL ASSAULT BIKE MAX EFFORTS
SPLIT INTO EVEN GROUPS AND ROTATE THROUGH EACH SET UNTIL EVERYONE IS COMPLETE. RECORD TIMES EACH ROUND IF POSSIBLE. THESE ARE MMAAAAAXXXX EFORTS