CrossFit Inventive – Pure Conditioning
Warm-up
20 Scorpions F/B
Lower Back/Hipflexor 0:30 e/s
Spierman 0:30 e/s
Twisted Cross 0:30 e/s
————
Activation
20 Halo Glute Bridges
20 Banded SLDL
10 HRPIU’s
10 Alt Box Step ups
——–
Build up to todays weight using:
2 Reps of each Dumbbell movement
Metcon (AMRAP – Rounds and Reps)
AMRAP 4 x 3 Sets (1:00n Rest Between sets)
Dual Dumbbells:
4 Alt Box Step Ups 24/20
6 Burpee Power Cleans
8 Floor Press
RX: 2 x 22.5/15kg
Move through each 4 minute block at a consistent pace.
Scoring todays workout for total rounds + reps.
Take off the next set where you left your last round once the 4 minutes is up.
SUBS
DUMBBELSS
– Reduce weight as needed
– Dual Kettlebell
– Barbell
– Alternate Single Power cleans + 4 Press each side
– Single DB/KB Step ups
Metcon (No Measure)
MIDLINE EXTRAS
3 ROUNDS:
20 Hollow Rocks
30 Sec Superman Hold
10 Side Plank Reach Throughs E/S
