CrossFit Inventive – Pure Conditioning
Warm-up
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
———
Activation
Moderate Pace
2 Rounds:
200m Row
100m Run
Into:
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
Stimulus
– 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.
Strategy
THE BIG TAKEAWAYS
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.
Modifications
FOR ROW & RUN
– 500/450m Row
– 400m Run
– 400/350m Ski
– 1000/800m Bike (Any)
