CrossFit Inventive – Pure Conditioning
Warm-up
MIDLINE
1 Min Plank
30s Side Plank e.s
1 Min Super Man
30s Hollow Rock Hold/Knees Tucked Hold
15 Side Plank Pulses e.s
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MOBILITY
Banded Lower
Twisted Cross 30s e.s
Puppy Dog Right
Puppy Dog Left
Wrist
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ACTIVATION
P1
20 Banded Good Mornings
20 Halo Glute Bridges
P2
10 Barbell Wrist Rotations
5 Deadlifts
5 Front Squats
5 Squat Cleans
[Swap]
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Climb Above (AMRAP – Rounds and Reps)
AMRAP 35:
20 Squat Cleans 70/45kgs
4 Rope Climbs
40 Lateral Bar Burpees
4 Rope Climbs
60 Deadlifts 70/45kgs
4 Rope Climbs
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SUBS
Squat Cleans
– Reduce Load
– Double Dumbbell Hang Squat Cleans
Lateral Bar Burpees
– Standard Burpees
– Frog Hops
– Jump Squats
Deadlifts
– Reduce Load
– Double Dumbbells
Rope Climbs
– As high as confidence allows
– 3 Laying To Standing
– 3 Strict Pull-ups
– 5 Double Dumbbell Rows
– 5 Barbell Rows
– 5 Ring Rows
