CrossFit Inventive – Pure Conditioning
Warm-up
200m Run
10 Leg Swings F/L
5 Inchworm 1 Push-up
Frog + Front Rack 1:00
Spiderman 0:30
Twisted Cross 0:30
—————-
20 Banded Good Mornings
10 Air Squats
10 Reverse Lunges
30 Sec handstand hold on Wall
(10 Alt Pistols only if your doing these)
—————
Warm-up to cluster weight
Warm -up HSPU/Push Press
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
4 Kipping Hand Stand Push-ups
8 Alt Pistol Squats
16 Kettlebell swings 32/24kg
200m Run
3 Clusters 60/40kg
*Cluster = Squat Clean into Thruster
SUBS
HSPU
– Use raisers
– Dumbbell/Barbell Push Press
– Burpees
PISTOLS
– 16 Air Squats
– 16 Alt reverse Lunges
– Single Leg Squat To Bench/Box/Seat
KETTLBELL SWINGS
– Reduce weight as needed.
– Russian KBS
– Dumbbell Russian Swings
200m Run
– 250m Row
– 200m Ski
500m Bikes
10 x 10m Shuttle Runs
CLUSTER
– Reduce weight as needed
– Double Dumbbell
– Double amount of single DB Clusters
