CrossFit Inventive – Pure Conditioning


Machine 2:00

10 Leg Swing F/L

5 Inchworms 1 Push up

Calf 0:20 e/s

30 Calf Pumps

Spiderman 0:30 e/s

Couch 0:30 e/s

30 Banded Good Mornings



Moderate Pace

2 Rounds:

200m Row

100m Run


3 Rounds:

Dual Dumbbell

Split Squat x 10 each Leg

12 Alt SL RDL’s

* Lets choose a light to moderate weight today.

Metcon (No Measure)

Every 3 Minutes x 10 Rounds:

[On the 0:00]: 500/450 Meter Row

[On the 3:00]:400 Meter Run

[On the 6:00]: 500/450 Meter Row

[On the 9:00]: 400 Meter Run

[On the 12:00]: 500/450 Meter Row

[On the 15:00]: 400 Meter Run

[On the 18:00]: 500/450 Meter Row

[On the 21:00]: 400 Meter Run

[On the 24:00]: 500/450 Meter Row

[On the 27:00]: 400 Meter Run

– Conditioning Category: Sprint

– In this interval style workout, we’ll alternate between the row and run for 10 rounds (5 on each) aiming to bank some rest between by pushing the pace.

– Athletes should aim to complete the work each round in about 2 minutes, leaving 1 minute to rest before the next interval begins.



1. While the conditioning category is a “sprint,” we’ll need to be smart about our pacing. A good goal to have is to stay within 10s of your first row and run splits throughout the entire workout.

2. When you finish a station, record your time down on a nearby whiteboard.

3. Be sure to turn on/reset the monitor before each row interval.



– 500/450m Row

– 400m Run

– 400/350m Ski

– 1000/800m Bike (Any)