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)

Red banded nose bridges X30 reps

10 shuttle runs

4 laps side skips

2 laps high knees

2 laps butt kickers

10 forward/lateral leg swings

5 Inchworm 2 push-ups

30 sec spiderman lunge hold E/S

20 scorpions (front-back)

hip flexor & Lower back stretch

Glute stretch 30 sec E/S

Hamstring box stretch 3 x 30 sec

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Strength:

Deadlift (3 sets 8 reps 90 sec rest)

Starting week 1 at 70% of 1RM Deadlift

Target 5kg increase / week if work sets are above 160/100kg.

Target 2.5kg increase / week if work sets are below 160/100kg.

Metcon (Time)

For Time:

3-6-9-12-9-6-3

Power clean @75/50kg

Air squat

HRPU

12 min cap