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

6 mins on Foam Roller

Quads

ITB’s

Hamstrings

Lats

UPPER BODY

1. Puppy Pose: 1 Minute Total

2. Front Rack: 1 Minute Total

3. Wrist Stretch: 1 Minute Total

LOWER BODY

1. Couch Stretch: 0:30 Each Side

2. Pigeon Pose: 0:30 Each Side

3. Spiderman Hold: 0:30 each side

10 Wrist rotations

3 hang power

3 hang Squat

Hang Clean (Waves x 2 Sets: 3-2-1/3-2-1)

Choose a comfortable weight for the first set of 3 and make small increases each set. Your second wave will start at your first 2 rep weight. keep building to safe single.

Metcon (Time)

3 Rounds:

800m Row

50 Abmat Sit-ups

50 Kettlebell Swings @24/16kg
– Double distance on bikes

– 800/600m Ski

– Reduce KB Weight