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

60 sec couch stretch E/S

30 sec lower back/hip flexor

3 sets:

3 drain carpark run

3 inchworm 1 push-up

5 scrap pulls

8 KB- SLDL @16/12kg

—————-

Strength:

Deadlift (4 x 3 drop-reset @80%)

Build up to 80% of your 1RM and complete 4 sets 3 reps of drop-reset reps.

90 sec rest between working sets.

Metcon (AMRAP – Reps)

4 minute amrap:

3,3…6,6….9,9 etc up by 3’s

Deadlift @80/50kg

T2B

3 mins rest: (drop weight)

4 minute amrap:

3,3…6,6…9,9 etc

Power cleans @@70/40kg

Pull-ups

*Score total reps from the two workouts.

3,3=6

6,6=18

9,9=36

12,12=60

15,15=90

18,18=126

21,21=168