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.