CrossFit Inventive – Pure Conditioning
Warm-up
General Warm-up
10 Cal Bike
1 Min Plank
10 Cal Bike
45s Plank
10 Cal Bike
30s Plank
10 Cal Bike
15s Plank
—-
Mobility
Couch 1:00 e.s
Hamstring On Upright 1:00 e.s
Lat On Upright 30s e.s
Pec On Upright 30s e.s
20 Scorpions F/B
—-
ACTIVATION
2 Rounds:
6 x 10m Shuttle Runs
15 Russian KBS (moderate load)
20 Alt Shoulder taps
—
Bike Erg Sprints (No Measure)
Go Every 2:30 x 10 Sets:
20/15 Cal Bike
Hard efforts for all 10 sets.
Males aim for sub 40-45s
Female aim for sub 50s
Aim to keep times consistent as possible.
At the completion:
2 x 1 Minute Cycles each leg of the Couch stretch.
SUBS
– Same on all machines
– 200m Sprint
Go Times:
0:00
2:30
5:00
7:30
10:00
12:30
15:00
17:30
20:00
22:30