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
