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

Twisted Cross 30 e/s

Puppy Dog Pose 30 e/s

Lower back/hipflexor 30 e/s

Glute Stretch 30 e/s

Standing Quad Stretch 30 e/s

Calf Stretch on Upright 30 e/s

——-

Activation

10 Leg swings F/L

5 inchworm 1 push-up

30 Sec Static Squat Hold (knees out)

30 Calf Pumps

10 HRPU Slow down/fast up.

Bench Press (4 Reps-E 90 Seconds x 6 Sets)

Down 1 rep on last weeks performance.

Build to a Heavy set of 4 reps by increasing weight each set.

If you wish to stay light, choose a weight and stay the same weight across the 6 sets.

Record heaviest set of 4 reps

Metcon (Time)

For Time:

21-15-9-15-21

Gorilla Box Jump Overs 24 inch

Wallball 9/6kg
SUBS

Gorilla Box Jump Overs :

– Hands on Box and climb safely one leg at a time.

– Step Over box

Wallball:

Lighter Wallball