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 warm up

10 shuttle runs

4 laps side skips

2 laps high knees

2 laps But flicks

leg swings/forward lateral

5 inchworm 2 pushs

1 lap spiderman lunge

20 scorpions front back

30 sec lowerback hipflexor stretch

30 sec glute stretch

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Strength:

Push Jerk (5 sets 3 reps 90 sec rest )

Build up to 85% of 1RM Push jerk week 1 for 5 sets 3 reps from rack.

5kg increase per week if working weight is above 90/60kg

2.5kg increase per week if below 90/60kg

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP:

6 x Ground to Overhead @60/40kg

12 x T2B

Metcon (Time)

100 plate twist @25/15kg