CrossFit Inventive – Pure Conditioning

Warm-up

2:00 Machine

10 Leg Swimng s F/L

5 Inchworm 1 Push-up

30 Calf Pumps

10 x 3- Way Red Banded Pull-aparts

10 Pass Throughs

10 OHS

Flow Stretch:

0:20 Spiderman

0:20 Glute

0:20 Cossack

0:20 Calf

Change Legs

Metcon (No Measure)

Body Armor

3 Giant Sets:

20 Bulgarian Split Squats (10 Each Leg)

12 Bent Over Supinated Grip Barbell Rows

6 Tempo Glute Bridges (3s Up, 3s Down)

Rest As Needed Between Sets.

Metcon (Time)

For Time:

21-15-9

Hang Power Snatch 40/30kg

Calorie Row

Straight Into:

9-15-21

Hang Power Clean 60/40kg

Calorie Row
ROW CALS

– Bike erg 21/15/9

– Ski erg 18/12/6

– Assault Bike 18/12/6

– Run, 400/300/200m

HANG POWER SNATCH

– reduce weight

– double dumbbell

– Double amount in single DB’s

HANG POWER CLEAN

– Reduce weight

– Double dumbbell

– Double amount in single DB’s

Metcon (Time)

RUN

5 Rounds:

10m Forward

10m Backwards

1:00 Rest

4 Rounds:

20m Forward

10m Backwards

Turn Walk Back Start

1:00 Rest

3 Rounds:

40m Forward

10m Backwards

Turn Jog Back Start

1:00 Rest

2 Rounds:

50m Forward

10m Backwards

Turn Walk Jog Start