CrossFit Inventive – Pure Conditioning
Warm-up
2:00 machine
30 sec quad on upright. e.s
5 inchworm 1 push-up
20 Halo Glute Bridges
——
MIDLINE
3 Rounds:
40 Plate Twist 10/5
40 Elbow Knee Cycles
40 Abmat Sit-ups
Metcon (4 Rounds for calories)
Bike Erg Intervals (28:00)
3 Sets:
2:00 Moderate
1:30 Easy
[Rest 2:00 After 3 Sets]
3 Sets:
40 Seconds Fast
1:30 Easy
[Rest 2:00 After 3 Sets]
3 Sets:
2:00 Moderate
1:30 Easy
[Rest 2:00 After 3 Sets]
3 Sets:
20 Seconds Sprint
1:30 Easy
MODERATE: 70-80 RPM. Damper set to as high as possible while maintaining RPM range.
EASY: Recovery Pace. Can lower damper.
FAST: 80-90 RPM. Damper set to as high as possible while maintaining RPM range.
SPRINT: 80-110 RPM. Damper set to as high as possible while maintaining RPM range.
SCORE: Enter calories for each of the 4 sets. Your overall score will be the sum total.
BIKE ERG
– Same workout on any other machine. RPM’s will vary based on the type of machine. Go by feel if using a different machine.
