CrossFit Inventive – Pure Conditioning
Warm-up
1:00 Ski Erg
1:00 Puppy Dog Pose on roller
Twisted Cross 0:30 e/s
Lower Back/Hipflexor 0:30 e/s
Spiderman 0:30 e/s
———-
Red Band:
20 Pull aparts
10 Pass Throughs
10 OHS
10 Press e/s
——-
Barbell
3 Snatch High Pulls
3 Hang Power Snatch
3 Power Snatch
Metcon (Time)
For Time:
22 Hang Power Snatch
22/18 Cal Ski Erg
22 Power Snatch
22/18 Cal Ski Erg
18 Hang Power Snatch
18/14 Cal Ski Erg
18 Power Snatch
18/14 Cal Ski Erg
12 Hang Power Snatch
12/8 Cal Ski Erg
12 Power Snatch
12/8 Cal Ski Erg
8 Hang Power Snatch
8/6Cal Ski Erg
8 Power Snatch
8/6 Cal Ski Erg
RX= 35/25kg
(Cap 20)
SUBS
BARBELL
– Reduce weight as needed
– Dual Dumbbell Power & Hang Power Snatch
– Alt Single Dumbell
SKI ERG CALORIES
– Add 5 Calories on each piece if your on a Rower
or Bike erg
– Assault Bike, same as Ski Erg
– Burpees: 22/18/12/8
– Run: 400/300/200/100
