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

Green Banded Shoulder Mobility

Lower back/Hipflexor 30 seconds each side

Spiderman Lunge Hold 30 seconds each side

Calf Stretch 30 seconds each side

30 Calf Pumps

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Activation

2 Rounds for Quality

20 Second Handstand Hold

20 Sec Rest

20 Second Front Plank

20 Sec Rest

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Metcon (No Measure)

Skills/Midline

12 Min EMOM: 4 sets

Min 1- 20 Second L-Ring Hold

Min 2- 45 Double unders (30 sec Practice)

Min 3- 5-10 Strict Knee Raises
Seperate into 3 even groups. If you start on the double unders, move to the Strict Knee raises, then your 3 rd station will be 20 Sec L-Ring Hold.

SUBS

L-RING HOLD

Ring Hold Knee raise

Use stationary dip bars if need be.

Hollow Rock Hold

Today is skills, attempt those double unders! No singles!

Metcon (Time)

“Treasure Chest”

3 Rounds For Time:

25 Toes to Bar

20 Push Jerks (115/85)

20/14 Calorie Row/Ski/Bike

(20 Minute cap)
SUBS

TOES TO BAR

Max Reps in 2 Minutes (25 Max)

Reduce Reps

Knees to Elbow/Chest/Waist

MACHINE CAL

15/12 Calorie Assault Bike

All other machines, the same cals