CrossFit Inventive – Pure Conditioning
Warm-up
Foam Roll 5 Minutes
– 1:00 Puppy Dog on Roll
– 0:30 e/s Twisted Cross
– Lower Back/Hipflexor 0:30 e/s
– Glute 1:00 e/s
—–
ACTIVATION
1:00 SKI
20 BANDED PULL-APARTS
10 SINGLE LEG DB-RDL’E E/S
10 ALT HANG CLEAN & JERKS
5 HRPU’S/RING ROW’S
—
MOVEMENT PREP:
1 Round Of DB-“DT” with WOD weight
—
Metcon (AMRAP – Reps)
EMOM: 28:00 (7 sets)
Min 1: 12/9 Cal Ski Erg
Min 2: 1 Round of Dumbbell “DT” [2 x 22.5/15kgs]
Min 4: Max Hand Release Push-ups in the minute
Min 5: Rest
1 Round of:
Double Dumbbell ‘DT”
3 Deadlifts
6 Hang Power Cleans
9 Shoulders To Overhead
* Score id total HSPU’s over 7 rounds.
*1 Round of DT must be completed. If you go into the push-ups minute, keep going. You will have to sacrifice push-up reps.
SUBS
12/9 Cal Ski
– Reduce cals if needed
– 15/12 Cal Row
– 15/12 Cal Bike
“DT”
– Reduce Load
HAND RELEASE PUSH-UPS
– From Knees
– From Knees & Toes
– Ring Row’s
