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

20 scorpions front/back

30 sec Lower back/hipflexor

30 sec Glute stretch

30 sec Spiderman lunge hold

30 sec Twisted Cross

30 sec Calf stretch

30 calf pumps

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20 Banded SLDL

20 Halo Glute Bridges

20 Red Banded Pull aparts

10 Pass throughs

20 sec Hollow Hold

10 V-ups/V-sits

5 scap pulls

5 kipping knee raises

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Stiff Leg Deadlift (3 Sets 8 Reps 90 rest)

Build up to a moderate weight, no more than 70% of your 1RM Deadlift and complete 3 sets, 8 reps @the same weight for the 3 sets.

Metcon (Time)

For Time:

1 Mile Run

50 Toes to Bar

30 Power Snatches @40/30

20 min cap
SUBS

RUN

2,000 Meter Row

1,600 Meter Ski Erg

4,000 Meter Bike Erg

100/75 Calorie Assault

TOES TO BAR

Feet as High as Possible

Knees to Elbow/Chest/Waist

SNATCH

Reduce weight