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

FROG STRETCH X 2 MINS

COUCH STRETCH X 60 SEC E/S

TWISTED CROSS 30 SEC E/S

30 SEC LOWER BACK/HIPFLEXOR E/S

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30 GREEN BANDED SLDL

4 LAPS BANDED GLUTE BRIDGES + 10 BANDED GLUTE BRIDGES

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MIDLINE:

AIM TO DO THIS CONTINOUES

30 SEC HOLLOW HOLD

30 SEC SUPERMAN HOLD

30 SEC HOLLOW ROCKS

30 SEC PLANK

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Metcon (No Measure)

Teams of 3:

Each Perform EMOM style relay:

Mins 0-2 complete 18/12 Cal Row Each

Rest minute 3-4

Mins 4-6 complete 25/18 Cal Row Each

Rest minutes 6-7

Mins 8-10 complete 18/12 Cal Row Each

*IF THIS OVERLAPS YOU WILL CUT INTO YOU 1 MINUTE REST PERIODS. ITS ONLY 3 ROWS EACH SO GO HARD OUT!

*Team Transitions Need to be fast so that you can reset the rower and GO on EVERY MINUTE!

* ONE TEAM MEMER CAN BE READY TO RESET THE MONITOR FOR YOU WHILE YOU STRAP IN.

*DONT PULL THE FEET STRAPS TO TIGHT SO YOU CAN MAKE A FAST TRANSITION IN AND OUT OF THE PEDDLES.

Metcon (No Measure)

On every 4 mins x 5 sets:

200m Run

10 Sumo Deadlift high Pulls @42.5/30KG

6 Kipping HSPU’s

*Increase By 1 HSPU Each Round.

*Scale by adding no more HSPU each round, stay at 6 or reduce to 3-6 reps per round.

*Scale further to Double Dumbbell Seated Strict Press