CrossFit Inventive – Pure Conditioning
Warm-up
2:00 machine
30s Standing Quad e.s
30s Pec On Upright e.s
30s Lat On Upright e.s
1:00 Squat Hold
—
ACTIVATION
3 Way Banded Pull Aparts
10 Halo Glute Bridges
10 Halo Air Squats
5 Strict Push-ups
5 Scap Pulls
5 Ring Rows
—
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
1 Strict Pull-up
1 Strict Push-up
1 AirSquat
10/7 Cal Bike Erg
2 Strict Pull-up
2 Strict Push-up
2 AirSquat
10/7 Cal Bike Erg
Etc…
Keep adding 1 rep to the pull-ups, push-ups and air squats each round. Bike Cals stay the same every round.
1 Round =
1 Strict Pull-up
1 Strict Push-up
1 AirSquat
10/7 Cal Bike Erg
SUBS
STRICT PULL-UPS
– Jumping Pull-up
– Banded Pull-up
– Ring Rows
– Double DB Rows
STRICT PUSH-UPS
– From Knees/Knees & Toes
AIR SQUATS
– Lunges Forward/Reverse
10/7 CAL BIKE
– Same on all machines
Rest 5 Minutes Directly Into… (Time)
For Time:
6,000/5,000m Bike Erg
SUBS
– 3,000/2,500m Row
– 2,500/2,000m Ski Erg
