CrossFit Inventive – Pure Conditioning
Warm-up
2 Carpark Laps
…into:
Upper Body
1. Plank – 1:00
2. Puppy Dog Pose- 0:30
3. Twisted Cross 0:30 e/s
Lower Body
1. Lower Back/Hipflexor 0:30 e/s
2. Samson – 0:30 e/s
3. Russian Baby Makers x 10
4. Calf 0:20 e/s + 30 calf Pumps
ACTIVATION
For Quality:
30-20-10:
Banded Good Mornings*
*After Each Set:
100m Easy Run
5 Frog Hops
Metcon (Weight)
4 Sets 50m Sled Drag (25m Each way)
– Build Over The 4 sets if you wish.
– Make Sure the weigh is manageable to get 25m Unbroken (No Stops) before turning around and heading back unbroken.
– Heavy enough so we are walking, not running.
Metcon (Time)
On the 7:00 x 3 Rounds:
200 Meter Run, 9 Double Dumbbell Burpee Deadlifts
200 Meter Run, 7 Double Dumbbell Burpee Power Cleans
200 Meter Run, 5 Double Dumbbell Burpee Clean & Jerks
Dumbbells: 22.5 / 15 kg’s
Stimulus
– You’ll have 7 minutes to complete the 6 stations listed
– Your score will be the slowest of your 3 total rounds
– Rounds begin on the 0:00-7:00-14:00
– There are ideally completed in 6 minutes or less, allowing for 1 minute of recovery between rounds
– For all three dumbbell movements, the feet must can land inside or outside the dumbbells in the jump or step out of the burpees.
Modifications
RUN
– 500/400 Meter Bike
– 250/200 Meter Row
DUMBBELL MOVEMENTS
– Single Dumbbell (12-9-6)
