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

1 lap spiderman lunge

20 scorpions

hip flexor & Lower back stretch

Glute stretch

90 sec static squat hold

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Strength:

Back Squat (4 sets 5 reps 90 sec rest)

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.

Back Squat (20 mins to establish 1RM)

This is for those registered for Boxfit champs online comp only!

Metcon (AMRAP – Reps)

RX

10 minute AMRAP ladder

1 HSPU

2 Cleans 50kg/30kg

+1 HSPU each round

+2 Cleans each round

The athlete will complete 1 handstand push up and 2 cleans. Once the athlete finishes the first round they will then do 2 handstand push ups and 4 cleans. Each round adding 1 extra handstand push up and 2 extra cleans.

Metcon (AMRAP – Reps)

Scaled Option

10 minute AMRAP ladder

1 STOH 20kg/15kg

2 Cleans 30kg/20kg

+1 STOH each round

+2 Cleans each round



The athlete will complete 1 shoulder to overhead and 2 cleans. Once the athlete finishes the first round they will then do 2 shoulder to over heads and 4 cleans. Each round adding 1 extra shoulder to over head and 2 extra cleans.