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

Green banded shoulder mobility

Lower back/Hipflexor 1 min each side

Glute stretch 1 min each side

Calf Stretch 30 sec each side

30 calf pumps

—————-

Activation

30 red banded Pull-aparts

10 strict Push ups

10 Scap Pulls

10 Kipping knee raises

30 Sec handstand hold

Floor Press (12-10-8-6)

Warm up set of 10 reps with empty barbell. Then, build up to with 3 sets of 6 reps, making sure you can manage a set of 12 reps (first working set) on the 4th set with the correct weight. Try and add weight for each working sets after, 10, 8, & 6 . Finish with a heavy 6. Record the weight for the 6 reps.

90 sec rest between working sets.

Metcon (Time)

For Time:

15-12-9

Kipping Handstand Push-ups

Toes To Bar

200 Double-unders

12-9-6

Kipping Handstand Push-ups

Chest To Bar Pull-ups

150 Double-unders

9-6-3

Kipping Handstand Push-ups

Bar Muscle-ups

100 Double-unders
SUBS:

KIPPING HANDSTAND PUSH-UPS

Use plates/abmats as raises.

Box HSPU

Double Dumbbell Seated Strict Press

TOES TO BAR

Knees to elbows

Kipping Knee raises

V-ups

Abmat Sit-ups

CHEST TO BAR PULL-UPS

Banded C2B

Kipping Pull-ups

Banded Kipping Pull-ups

Strict/banded Strict Pull-ups

Double-unders

300 singles

225 singles

175 singles