CrossFit Inventive – Pure Conditioning
Warm-up
2:00 Bike
20 Banded Good Mornings
20 Halo Glute Bridges
Frog 1:00
Spiderman 0:30 e/s
Glute 0:30
Front Rack 0:30
Wrist 0:30
———-
Barbell:
10 Wrist roations
5 Front Squats
3 Squat Cleans
5 Deadlifts
———
Build up to WOD weight Over 2-3 Building Sets
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
3 Squat Cleans 80/50kg
6 Deadlifts 80/50kg
18/14 Cal Bike Erg
BARBELL
– Reduce weight as needed
– Dual Dumbbell/Kettlebells
BIKE ERG CALORIES
– 18/14 Cal Row Erg
– 18/14 Cal Ski Erg
– 12/9 Cal Assault Bike
Metcon (Distance)
Sprint Intervals
* Make sure to warm-up Hammies & Calf Muscles before max efforts.
WARM-UP SPRINTS:
10 Sets: 10 Sec Sprints with 50 Sec Rest Between Each.
Then:
8 x 2:00 Minute Maximal effort intervals. Rest 2:00 Between each. Breathing Should be Nose In and Mouth Out.
