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

Max Strict Pull-ups (3 sets of max reps 90 sec rest)

Use a banded to establish minimum 5 reps per set. Aim for as many reps as possible each set. Don’t just stop at 5!

Warm-up (No Measure)

15 red banded internal/external rotation.

30 nose bridges

20 pass throughs

10 pull aprts.

30 sec glute stretch E/S

30 se lower back/hip flexor

20 scorpions front/back

———————-

3 sets:

30 sec handstand hold

30 sec plank hold

20 sec rest between exercises and sets.

——————-

Metcon (Time)

For time:

10 HSPU 30 DU’s

9 HSPU 30 DU’s

8 HSPU 30 DU’s

7 HSPU 30 DU’s

“ETC” Down by 1’s to you compete 1 HSPU 30 DU’

12 minute cap

* Scale HSPU to box HSPU or DB strict press.

* Scale skipping to singles. Same amount.

500m Row (Time)

Max Effort 500m Row
This is a re-test.

Check out your last performances and aim to improve as always.

Don’t hold back.

Set the rowers for 500m.