CrossFit Inventive – Pure Conditioning
Warm-up
2:00 machine
5 Inchworm 1 Push up
30 calf Pumps
Calf 0:30 e/s
Spiderman 0:30 e/s
Frog 1:00
Twisted Cross 0:30 e/s
Wrist 0:30
————
Activation
20 Banded Good Mornings
10 Barbell Wrist Rotations
5 Hang Power Clean
5 Jerks
5 Hang Clean & Jerk
Skipping 1:00
Metcon (Time)
10 Rounds For Time:
4 Hang Clean & Jerk 60/40
8 Lateral Burpee Over Bar
30 Double-unders
(Cap 20)
SUBS
HANG CLEAN & JERK
– Reduce weight
– Double Dumbbell
– 8 Alt Single Dumbbell
LATERAL BAR BURPEE
– Burpee step over bar
– Burpee over DB or Odd object.
– Burpee
DOUBLE UNDERS
– 60 singles
– 30 Single Doubles
– 30 Sec Doubles Practice
– Lateral Line hops
