CrossFit Inventive – Pure Conditioning
Warm-up
2:00 Bike
Lower Back/Hipflexor 30s e.s
Spiderman 30s e.s
Glute 30s e.s
3 Way Puppy Dog 30s each
Twisted Cross 30s
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ACTIVATION]
10 LEG SWINGS F/L
30 CALF PUMPS
20 KB-SLDL’S
10 KB-GOBLET SQUATS
10 ALT BOX STEP-UPS
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WARM-UP TO DEADBALL OVER SHOULDER
(COACH GO OVER TECH)
—
Metcon (3 Rounds for reps)
AMRAP 7:
45/40 Cal Bike Erg
10 Deadball Over Shoulder @AHAP
* Max Alternating Box Step-ups In Remaining Time
[Box 24/20 inch]
Rest 3 Minutes.
AMRAP 7:
35/30 Cal Bike Erg
10 Deadball Over Shoulder @AHAP
* Max Alternating Box Step-ups In Remaining Time
[Box 24/20 inch]
Rest 3 Minutes
AMRAP 7:
25/20 Cal Bike Erg
10 Deadball Over Shoulder @AHAP
* Max Alternating Box Step-ups In Remaining Time
[Box 24/20 inch]
Record Max Alternating Box Step Each Set.
Make sure to hug the Deadball into your hips, using fast hip extension to pop the ball onto and over your shoulder.
Do not drag the ball onto your shoulders from the floor.
Weight should be heavy enough that you have to use your hips to get it over yourshoulders.
SUBS
BIKE CALS
– Row & Ski same Cals as bike
DEDABALL OVER SGOULDER
– Plate Ground to Overhead
– Double DB Power Cleans
Box Step-ups
– Reduce Height
– Alt Lunges
– Max 10m Shuttle Runs
