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 F/B

Lower Back/Hipflexor 0:30 e/s

Spiderman Lunge Hold 0:30 e/s

Twisted Cross 0:30 e/s

Calf 0:30 e/s

————

Activation

Plank 1:00

20 Banded Good Mornings

10 Scap Pulls

20 Halo Glute Bridges

1:00 Sec Plank Hold

———-

Barbell

10 Deadlifts

Deadlift (GoE90 x 6 Sets)

GOE90 Sec x 8 Sets.

4 Sets of 2 Drop Re-set Deadlifts

4 Sets of 2 Touch & Go Deadlifts

Aim is to make a slight increase on last weeks performance.

Metcon (Time)

For Time:

1000/800m Run

25 Strict Pull-ups

1000/800m Row

25 Burpee Pull-ups
SUBS

STRICT PULL-UPS

– Use bands

– Ring Rows

1000/800m ROW

– 2000m BIkes M&F

– Ski erg, 900/700m

20 BURPEE PULL-UPS

– 20 Burpees + 20 Ring Rows

– 4 Rounds: 5 Burpee + 5 banded strict pull-ups