CrossFit Inventive – Pure Conditioning
Warm-up
4:00 Machine Steady Pace
Frog 2:00
Glute 1:00 e/s
Twisted Cross 0:30 e/s
ACTIVATION
2 ROUNDS:
5 SCAP PULLS
5 PUSH-UPS
5 AIR SQUATS
—
1 FULL ROUND OF “CHELSEA”
AS YOU WILL PERFORM IN THE WORKOUT.
Chelsea (AMRAP – Rounds and Reps)
Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats
PULL-UPS: YOUR FASTEST PULL-UP.
SCAL TO RING ROWS OR JUMPING PULL-UPS
BANDED MAY BE TO SLOW FOR THE EMEOM. REDUCE REPS IF NEEDED.
10 PUSH-UPS:
THESE ARE STRICT, CHEST TO GROUND AND LOCKING OUT ELBOWS.
SCAL TO KNEES OR HANDRELEASE. HRPU’S FROM KNEES.
AIR SQUATS: MAKE SURE TO GET HIP CREASE BELOW PARRLLEL AND STAND TO FULL EXTENSION.
IF YOU GET BEHIND, TAKE A FULL MINUTE OF AND RESUME THE NEXT MINUTE.
