CrossFit Inventive – Pure Conditioning
Warm-up
2:00 Bike
Couch 1:00 e.s
Hamstring 1:00 e.s
Calf 30s e.s
30 Calf Pumps
—
20 Halo Glute Bridges
20 Banded Good Mornings
—
Bike Erg Threshold (No Measure)
30 sec Easy (60RPM) – 30 sec Easy (60-65 RPM)
30 sec Easy (70 RPM), 30 sec Moderate (70-75 RPM)
30 sec Moderate (80 RPM), 30 sec Moderate (80-85 RPM)
30 sec Moderate (85 RPM), 30 sec Hard (85-90 RPM)
30 sec Hard (90 RPM), 30 sec Easy (55-60 RPM)
Rest 2 mins then
5 mins Hard (90-95 RPM), 2 mins 30 sec Moderate (75-80 RPM)
4 mins Hard (95 RPM), 2 mins Moderate (75-80 RPM)
3 mins Hard (95 RPM), 90 sec Moderate (75-80 RPM)
2 mins Hard (95 RPM), 1 min Moderate (75-80 RPM)
1 min Hard (95 RPM)
Rest 2 mins then
5 sets;
1 min Hard Standing (Damper setting high – 60-65 RPM)
1 in Easy
No rest between reps and sets
Total 40 mins
