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

Deadlift (3 sets 8 reps (2 mins 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.

Warm-up (No Measure)

Red banded nose bridges X 30 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

—————————————–

Strength:

Metcon (Time)

For time:

Buy in: 10 x Bar muscle ups

Then:

20-15-10-5

SDHP @40/30kg

Lateral bar Burpee

Buy out: 10 x bar muscle ups

12 min cap

*BMUP scaled back to C2B/strict pull ups