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 warm up

60 sec row

60 sec AD

10 leg swings forward lateral

5 inchworm 1 push up

60 sec static squat hold (knees out/bum down)20 scorpions front/back

Lower back/hip flexor stretch

Glute stretch

……………………………….

Strength:

Hang Clean (Full hang clean 4 sets 3 reps 90sec rest)

Build up to 75% of 1RM Clean week 1 then perform 4 sets 3 reps.

2.5kg increase per week if below 100/70kg

5kg increase per week if above 100/70kg

90 seconds rest between working sets.

Metcon (Time)

10 Rounds For time:

3 x Power clean @80/45kg

6 x HSPU

12 min cap

Max Effort Plank Hold (Time)