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

Upper Body

1. Foam Roller Quads/ITB’s – 1:00/side

2. Banded Shoulder Mobility

Lower Body

Calf Stretch on Post – 1:00/side

Banded Hamstring Distraction – 1:00/side

ACTIVATION

1 Rounds for Quality:

20m Dumbbell Death March

10 Alternating Box Step-Ups

carpark run

Bench Press (3 sets 10 reps @Same weight 90 rest)

Metcon (AMRAP – Rounds and Reps)

“Single All The Way”

AMRAP 18:

20 Single Dumbbell Alternating Power Snatches

20 Box Jump Overs (24″/20″)

20 Single Dumbbell Hang Power Clean and Jerks

20 Calorie Bike Erg

Dumbbell – 22.5 / 15 kg
Modifications

DUMBBELL POWER SNATCHS

– Light Dumbbell

– Kettlebell Swings

– Plate Ground To Overhead

BOX JUMP OVERS

– Box Steo Overs

– Squat Jumps

DUMBBELL HANG POWER CLEAN AND JERKS

– Light Dumbbell

– Plate Ground To Overhead

20 CALORIE BIKE ERG

– 20 Calorie Row

– 15 Calorie Assault

– 400m Run