CrossFit Inventive – Pure Conditioning
Warm-up
Row 1:00
20 scorpions F/B
Lower Back/Hipflexor 0:30 e/s
Spiderman 0:30 e/s
Twisted Cross 0:30 e/s
———
20 Banded Good Mornings
10 HRPU
10 Frog Hops
10 Single Db Bench Press
10 Barbell Deadlifts
——–
Build To WOD Weights
Metcon (Time)
For Time:
60/50 Cal Row
45 Dual Dumbbell Bench Press 22.5/15’s
30 Deadlift 102.5/70kg
15 Bar Facing Burpees
Modifications
60/45 CALORIE ROW
– 60/45 Calorie Bike Erg
– 45/36 Calorie Assault or Echo Bike, Ski Erg, or Air Run
– 600m Run
DUAL DUMBBELL BENCH PRESS
– Reduce Weight
– Single Dumbbell
– Barbell/Dumbbell/Kettlebell Floor Press
DEADLIFTS
– Reduce Weight
– Double Dumbbell/Kettlebell
BAR FACING BURPEES
– Regular Burpees
Metcon (No Measure)
MIDLINE
3 SETS FOR QUALITY:
20 V-Ups
20 Pausing Glute Bridges (2 Sec @Extension)
0:30 Side Plank Each side
Minimal Rest between Sets
Metcon (Time)
RUN: LONG
10 SETS:
200M FAST
200M RECOVERY
(NO REST BETWEEN SETS)
Stimulus
– A continuous running piece that will help train our bodies to clear lactic acid through movement (vs. rest).
– We want to make the “fast” 200’s pretty uncomfortable. We can run as slow as we’d like to during the recovery jogs in order to maintain our “fast” 200 splits.
– The 200 recoveries can be slow but we are not looking to walk here.
– Have some paces in mind before starting. For example, :40s per fast 200 and about 1:00-1:10 per recovery.
– While it is not necessary, it will be extremely helpful to wear a watch where you can hit a lap time each 200. In the event you do not have a watch, our scoring here will be total time so just start a clock when you begin and be sure to get your time at the completion of the 10 rounds.
