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)

10 shuttle runs

4 laps side skips

2 laps high knees

2 laps but flicks

leg swing forward & lateral

lap spiderman lunge

5 inchworm 2 push up

20 scorpions front/back

Lower back hip flexor stretch

Glute stretch

……………………………….

Strength:

Back Squat (Pause back squat. 3 sec pause bottom position)

Week 1 work @75% of 1 RM for 4 sets 3 reps Pause back squat. 3 second pause in bottom position.

5kg increase each week if working sets are above 120kg/ 2.5kg increase each week if working sets are below 120kg.

Metcon (Time)

For time:

15-12-9

HSPU

Thrusters @42.5/30kg

9 min cap

3 min rest Then:

Metcon (Time)

For time:

9-12-15

T2B

Burpee 2 Traget

6 min cap