CrossFit Inventive – Pure Conditioning
Warm-up
Forwald Fold 60 sec
Lunge with rotation 30 e/s
Glute Stretch 60 e/s
—-
1:30 Machine – increase pace every :30
Metcon (Time)
Machine Intervals: (40:00 Cap)
300M Row/Ski
Rest 2:00
600M Row/Ski
Rest 2:00
900M Row/Ski
Rest 2:00
1200M Row/Ski
Rest 2:00
900M Row/Ski
Rest 2:00
600M Row/Ski
Rest 2:00
300M Row/Ski
– Double metres on Bikeerg, and 2.4 times on the assault bike.
– You can input this straight on to the concept 2 monitor if you want to. (New workout, intervals, variable, distance and then input your metres and rest times)
– The goal here is to build some volume on the machines and get more comfortable regulating your breathing for longer periods.
In your rest periods, it’s a good idea to go for a “recovery walk”. Try and move around a little and keep some blood flowing before you start the next set on the ergs.
