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)

30 sec couch stretch each side

30 sec Hammy stretch each side

10 leg swings forward/Lateral

10 shuttle runs

2 laps high knees

2 laps butt kicks

4 laps side skips

20 x Banded stiff legged deadlifts

2 rounds:

10 glute hammy raises each side

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STRENGTH:

Deadlift (6 drop reset reps on every 90 seconds)

On every 90 sec x 6 reps. Drop reset.

Start week 1 @75% of 1RM. Add 2.5kg on week 3’s performance if possible. Stay at week 3 if need be.

Metcon (Time)

3 RFT:

30 Ambit situps

20 KB-SDHP @32/24kg

10 Burpee to target @6inch above hands full ext

*Coach choose time cap