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

Cousch Stretch 60 sec E/S

Spiderman Lunger Hold/Rotation 30 sec E/S

Seated Pike stretch 30 sec E/S

Twisted Cross 30 sec E/S

Calf Stretch 30 sec Each side

30 slow calf pumps

Warmup Set

25 Double Unders

200 Meter Run

5 Bar Facing Burpees

Metcon (Time)

“Long Beach”

1 Round:

160 Double Unders

800 Meter Run

40 Bar Facing Burpees

2 Rounds:

80 Double Unders

400 Meter Run

20 Bar Facing Burpees

3 Rounds:

40 Double Unders

200 Meter Run

10 Bar Facing Burpees
SUBS:

DOUBLE UNDERS

Reduce Reps

Single Unders (320-160-80)

Time Cap Each Set:

160 Double Unders: 3:00

80 Double Unders: 1:30

40 Double Unders: :45

200 METER RUNS

250 Meter Row

500 Meter Bike Erg

200 Meter Ski Erg

12/9 Calorie Assault or Echo Bike

20/14 Calorie Schwinn Bike

15 x 10 Meter Shuttle Runs

400 METER RUNS

500 Meter Row

1,000 Meter Bike Erg

400 Meter Ski Erg

25/18 Calorie Assault or Echo Bike

40/28 Calorie Schwinn Bike

30 x 10 Meter Shuttle Runs

800 METER RUNS

1,000 Meter Row

2,000 Meter Bike Erg

800 Meter Ski Erg

50/35 Calorie Assault or Echo Bike

80/55 Calorie Schwinn Bike

60 x 10 Meter Shuttle Runs

Metcon (AMRAP – Reps)

Gymnastic Conditioning

On the 1:30 x 7:

1 Set of Strict Handstand Push-ups

STIMULUS

DESCRIPTION

Building on last week, with iteration #2 of 3 of this progression

The goal is to slightly increase your score over previous attempts

Within each minute, you’ll complete a single set of strict handstand push-ups

Pick a number from the beginning that you think you can hold throughout

Your lowest number of the 7 rounds will be your score for the day

For Example: If your rounds went 10-10-10-10-10-9-9, your score is 9

SUBS

STRICT HANDSTAND PUSH-UPS

Box Handstand Push-ups

Double Dumbbell Strict Press

Push-ups