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

Frog stretch 2 mins

Couch stretch 60 sec each side

30 sec lower back/hipflexor each side

30 sec forearm stretch

—————–

3 rounds:

Partner warm-up

100m run with WB

5 wall facing squats

3 inchworm 1 push up

10 banded glute bridges

Front Squat (Percentage work)

set 1: 3 @70kg

set 2: 1 @75%

set 3: 3 @70%

set 4: 1 @80%

set 5: 3 @70%

set 6: 1 @85%

Record last heavy single.

Take 90 sec rest between each set.

Metcon (Time)

Buy in:

35 Wallball @9/6kg

Then:

5 rounds:

1 Squat clean + 1 Front squat + 1 Hang squat clean @80/55kg (must be unbroken)

6 Lateral Bar Burpee

Buy out:

500m run