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)

1 min shuttle 10m runs @warm up pace

1 min row

1 min assault bike

10 leg swing forward/lateral

1 lap inchworm 1 push up

1 lap spiderman lunge

20 scorpions front/back

30 sec lower back hip flexor stretch

Split group in half if big numbers.

3 x 30sec Hamstring box stretch

2 x 60 sec Couch stretch (back wall)

——————

Strength:

Metcon (AMRAP – Reps)

5 min EMOM of 5 strict pull-ups

Sumo Deadlift (4 sets 3 reps @75% 1RM deadlift)

4 sets 3 reps @75% 1RM deadlift 90 seconds rest between sets

5kg increase per week if above 150kg

2.5kg increase per week if bellow 150kg

Metcon (Time)

For time:

21-18-15-12-9-6-3 of:

Barbell Sumo deadlift high pull @40/30kg

Ab mat Frog sit ups

12 min cap