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 (No Measure)

10 shuttle runs

4 laps side skips

2 x High knees

4 x Butt flicks

10 forward/lateral leg swings

5 Inchworm 2 push-ups

20 scorpions

30 sec each side hip flexor & Lower back stretch

30 sec each side Glute stretch

3 x 30 sec Hamstring box stretch

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Strength:

Max Strict Pull-ups (Minimum 5 reps per round@ body weight)

Minimum 5 reps per round@ body weight or use bands. Go off last weeks perfoprmance. 90 sec rest between sets.

Deadlift (Increasing weight/Decreasing reps. )

*Set 1 – 55% x 8 reps

*Set 2 – 65% x 6 reps

*Set 3 – 75% x 4 reps

*Set 4 – 85% x 2 reps

*Set 5 – 90% x 2 rep

All TNG reps

After bar warm up, Starting weight is @55%, no need to build up to 55%.

Rest 90 sec between sets 1,2 & 3.

2 mins rest for sets 4 & 5.

Record set 5.

Metcon (Time)

For Time:

21-15-9-3

Deadlift 90/60kg

Lateral Bar Burpee

12 min cap