CrossFit Inventive – Pure Conditioning
Warm-up
2:00 Row/Other Machine
Banded Lower
Puppy Dog 1:00
20 Banded Good Mornings
20 Banded Pull-aparts
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Row Intervals (39 Minutes) (Distance)
1:00 Damper on 1
1:00 Rest
1:00 Damper on 2
1:00 Rest
1:00 Damper on 3
1:00 Rest
1:00 Damper on 4
1:00 Rest
1:00 Damper on 5
1:00 Rest
1:00 Damper on 6
1:00 Rest
1:00 Damper on 7
1:00 Rest
1:00 Damper on 8
1:00 Rest
1:00 Damper on 9
1:00 Rest
1:00 Damper on 10
1:00 Rest
1:00 Damper on 10
1:00 Rest
1:00 Damper on 9
1:00 Rest
1:00 Damper on 8
1:00 Rest
Etc… Back down to completing damper setting 1 for 1 minute.
Repeat 10 Twice in the middle.
Set Monitor to 1 minute work/1 minute rest.
Score total distance.
The idea of this drill is to get a feel of how each damper setting feels.
Rowing For Meters
Let’s aim to keep strokes per minute and distance the same in each minute. Just because its light, don’t get sucked into turning over heaps of strokes.
Focus on long hard strokes while maintaining a good breathing pattern. Breath in on the inward stroke, breath out on exertion, (the effort stroke)
Keep smooth and consistent each minute.
SUBS
ROW
– Same on any machine.
