CrossFit Inventive – Pure Conditioning
Warm-up
Row 1:00
20 Scorpions F/B
Lower Back/Hipflexor 0:30 e/s
Glute 0:30 e/s
Twisted Cross 0:30 e/s
Puppy Dog Pose 0:30
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ACTIVATION
20 Banded Pull-aparts
10 Pass Throughs
10 OHS
5 HRPU
5 Frog Hops
5 Power Snatch
Metcon (Time)
1600/1400m Row
60 KBS 24/16kg
50 Hand Release Push-ups
40 Bar Facing Burpees
30 Power Snatch 50/35kg
(Cap 20)
Modifications
1 MILE RUN
1600/1400m ROW
– 1,400/1200m Ski
– 4,000m Bike
– 1,200m Run
KETTLEBELL SWINGS
– Reduce weight
– Russian KBS
– KB-SDHP
BAR-FACING BURPEES
– Bar Lateral Burpees
– Burpees Step Over Bar
– Regular Burpees
HAND RELEASE PUSH-UPS
– From Knees
– Bent Over Row
– Ring Rows
POWER SNATCH
– Sub Dumbbell or Kettlebell
– Power Clean