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

MOBILITY

2:00 Easy on Any Machine

…into:

Upper Body

1. Wrist/Forearm Smash – 30 sec E/side

2.Pupy Dog Pose 30 sec F/S/S

3. Twisted Cross 30 e/s

Lower Body

1. Calf Stretch – 1:00/side

2. Calf Pumps for 30 sec

3. Pigeon Stretch – 1:00/side

ACTIVATION

1 Rounds for Quality:

30 Double Unders

15 Air Squats

0:30s Hollow Hold

30 Sec HS-HOLDS

Metcon (Time)

8 Rounds:

45 Double Unders

30 Air Squats

15/12 Cal Row/Bike

20 min cap
Modifications

DOUBLE UNDERS

– 65 Single Unders

– Double Hip Taps

AIR SQUATS

– Alternating Lunge

15/12 CALORIE ROW

– 12/9 Cal Assault Bike

– 12/9 Cal Ski Erg

– 15/12 Cal Bike Erg

– 200m Run

Metcon (Distance)

Skill Conditioning

On the 2:00 x 5 Rounds (10:00):

20 Abmat Sit-Ups

Time Remaining: Max Distance Handstand Walk
Score for total Distance over the 5 rounds.

SUBS

Max Handstand Hold in remaining time

Bear crawls