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)

Red banded shoulder Mobility

10 shuttle runs

10 Forward/Lateral leg swings

1 lap Inchworm

20 scorpions

3 x 10 micro band crab walks

hip flexor & Lower back stretch

Glute stretch

———————-

Strength:

Back Squat (4 sets 5 reps 90 sec rest)

Start @70% of 1 RM week 1.

Keep weight constant across all work sets.

Target 10kg increase / week if work sets are above 140kg.

Target 5kg increase / week if work sets are below 140kg.

Metcon (Time)

For time:

400m run

20 x Goblet squats @24/16kg

400m run

20 x KB goblet lunges (ALT)

400m run

20 x Goblet squats

400m run

*same KB weight throughout

15 min cap