CrossFit Inventive – Pure Conditioning
Warm-up
1. Machine: 1 Minute
2.Banded Pull Aparts : 10/10/10
3. Leg Swings F/L
1. Couch Stretch: 0:30 Each Side
2. Pigeon Pose: 0:30 Each Side
3. Spiderman Hold: 0:30 Each Side
Activation
200m Row/Double Bikes
30 Sec Plank Hold
10 Alt DB Snatch
5 Push ups
5 Wallball
Metcon (Time)
5 Rounds For Time:
500/400m Row
20 AbMat Sit-ups
20 Alt DB Power Snatch 22.5/15
20 Push Ups
20 Wallball 9/6kg
SUBS
ROW
– Ski 500/400m
– Bikes 1000/900m
ABMAT SIT-UP
– Without Abmat
– Overhead Plate Sit-ups
– Crunches
– Any type of sit-up you chose after these options
DUMBBELL POWER SNATCH
– Reduce weight
– DB Power Clean
– Plate Ground to Overhead
PUSH-UPS
– From Knees
– HRPU’s
WALBALL
– Single/Double DB Thrusters
– Plate Thrusters
– Odd Object Thrusters
– Weighted Squats (Light/Moderate)
– Air Squats
Metcon (Distance)
Recovery RUN
“Keep it simple”
Aim to get out and do 20 minutes of Continuous running
OR
20 minute weight vest walk