CrossFit Inventive – Pure Conditioning
Warm-up
2:00 Bike
Couch 1:00 e.s
Banded Lower
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BIKE ERG WORK [33 mins] (No Measure)
3 sets of:
1 min Hard (Highest RPM)
2 min Moderate (Middle RPM)
1 min Easy (Lowest RPM)
No rest between sets – 1 min Rest
40 sec Hard (85-95 RPM) – 20 sec Recovery
30 sec Harder (95-105 RPM) – 30 sec Recovery
20 sec Hardest (105-115 RPM) – 40 sec Recovery
15 sec Sprint at Max RPM – 45 sec Recovery
20 sec Hardest (105-115 RPM) – 40 sec Recovery
30 sec Harder (95-105 RPM) – 30 sec Recovery
40 sec Hard (85-95 RPM) – 20 sec Recovery
1 min Rest
3 sets of;
1 min Mod/Hard Low Damper (approx. 80 RPM)
2 min Mod/Hard on Lower Damper (approx. 80 RPM)
1 min Mod/Hard on Lowest Damper (approx 80 RPM)
No rest between sets
