CrossFit Inventive – Pure Conditioning
Warm-up
2:00 Machine
Banded Shoulder Mobility
Banded Hammy/Adductor/Lower Back
———–
ACTIVATION
20 BANDED PILL-APARTS
10 PASS THROUGHS
10 PRESS E/S
USING LIGHT/MODERATE WEIGHT DUMBBELL
6 REPS OF EACH DUMBBELL MOVEMENT
INTO….
6 REPS :
HRPU’S
RING DIPS/BANDED/STATIONARY/BOX DIPS
Metcon (No Measure)
0:00-8:00:
1200/1100m Bike Erg
Remaining Time…
12-9-6
Alt Single Dumbbell Devils Press
Ring Dips
Rest 8:00-1000
10:00-18:00:
1000/900m Bike erg
Remaining Time…
15-12-9
Alt Single Dumbbell Hang Clean & Jerk
Hand Release Push-ups
Rest 18:00-20:00
20:00-28:00:
800/700m Bike erg
Remaining Time….
21-15-9
Alt Dumbbell Hang Snatch
Lateral Burpee Over Dumbbell
RX = 1 x 22.5/15kg
SUBS
BIKE METERS
– Row Half Distance
– Take an extra 50m Off Ski Distance, same a Row.
As Coach regarding Dumbbell SUBS.