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

2 x carpark rums

20 red banded pull apart

10 banded pass throughs

10 banded OHS

3 x 10 banded crab walks

30 green banded SLDL

10 wall squats

5 inchworm 1 push-ups

Spider-Man lunge rotation

Lower back/hip flexor

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PVC PIPE OHS PROGRESSIONS

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Overhead Squat (3 sets 3 reps 90 sec rest)

Build up to weight that you can mange with good form and complete 3 sets of 3 repsd at the same weight. Should NOT be failing these reps.

Scale the movement to Front squat if you cannot go over head.

Same set and rep range.

Metcon (AMRAP – Reps)

13 minute amrap:

10-9-8-7-6-5-4-3-2-1=55 REPS

Wallball @9/6kg

Around 3rd drain run with wallball between each round.

In remaining time, max HRPU.

*IF YOU MAKE IT TO HRPU, ADD YOUR REPS ONTOP OF THE 55 ABOVE TO GET YOUR FINAL SCORE.