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

Couch Stretch 60 sec E/S

Green banded Shoulder mobility

30 Sec Glute E/S

30 Sec E/S Spiderman Lunge with Rotation

20 Scorpions

30 Sec Lower Back/Hipflexor

Wrist stretch 30 Sec

Activation

1 Carpark Run into

2 Rounds:

5 HRPU

20 Sec Handstand Hold

10 Air Squats

10 Alternating Lunges

Handstand Push-ups (OnE 90 sec x 7 Sets)

Week 2 of Kipping HS Volume.

Choose a number that you can be consistent over each set. E.G if you chose 9 reps, aim to do 9 reps for the 7 sets. Record the lowest number of the 7 sets.

SUBS:

Box HSPU

Seated Dumbbell Strict Press 2 x Dumbbells.

Metcon (Time)

“Hot Route”

For Time:

Buy-In: 1 Mile Run

Directly Into 3 Rounds:

15 Single Dumbbell Overhead Lunge (Left)

15 Single Dumbbell Overhead Lunge (Right)

30 Alternating Pistols

7 Devil’s Press

RX= 1 x 22.5/15kg

(20 minute Cap)
SUBS

1 MILE RUN

2k Row

4k Bike Erg

1,600 Meter Ski Erg

100/75 Calorie Assault Bike

PISTOLS

Reduce Reps

90 Seconds of Practice

Ring Row Pistols

Single Leg Squats to Box or Bench

DEVIL’S PRESS

Reduce Weight