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

Banded Shoulder Mobility

Glute Stretch 1 minute each side

Spiderman Lunge Hold 30 sec each side

Calf Stretch 30 sec each side

30 calf Pumps

————-

200m Run

Empty Barbell Bear Complex:

1 Power Clean

1 Push Press

1 Back Squat

1 Push Press from back rack

x 3

Into:

10 Scap Pulls

10 Kipping Swings

5 Strict Pull-ups/Ring Rows

5 Toes to bar/Knee raises

Metcon (Time)

For Time:

800m Run

25 Thrusters

25 Chest to Bar Pull-ups

800m Run

25 Overhead Squats

25 Toes to Bar

800m Run

25 Front Squats

25 Pull-ups

Barbell: 40/30kg
PLEASE DO NOT DUMP ANY 5KG PLATES WHILST BEING USED ON THEIR OWN.

SUBS:

RUN:

1000/800M ROW

2000M BIKE ERG

50/35 CAL ASSAULT BIKE

THRUSTERS:

Lighter Barbell

Double Dumbbells

Chest To Bar

Chin Over Bar Pull-ups

Banded

Ring Rows

OHS:

Single DB OHS

Double up on Front Squats

Toes To Bar:

Feet as high as possible

Knees to elbows

V-ups

Abmat Sit-ups

FRONT SQUATS:

Double Dumbbell Front Squats

Single Dumbbell Goblet Squats