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 (No Measure)

Green banded mobility

Red banded mobility

Shuttle runs

5 inchworm 2 push ups

1 lap spiderman lunge

20 scorpions front & back

Hip flexor stretch

Glute stretch

………………….

Strength:

Strict Press (4 sets 3 reps (90 sec rest))

Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
It’s week 4. Make only a small increase. Stay tight. No arching back. No push pressing! Maintain same weight throughout all sets.

Metcon (Time)

6 RFT:

3 ring dips

5 strict pull ups

7 G2O @60/40kg

12 min cap

Metcon (Time)

6 RFT:

3 ring dips

5 strict pull ups

7 G2O @60/40kg

12 min cap

Metcon (Calories)

In 5 minutes reach Max effort cals on bike between two even teams. Rotate 10 cals at a time per person. Go hard out!!!!