CrossFit Inventive – Pure Conditioning

Warm-up

Row 1:00

20 Scorpions F/B

Lower Back/Hipflexor 0:30 e/s

Glute 0:30 e/s

Twisted Cross 0:30 e/s

Puppy Dog Pose 0:30

————–

ACTIVATION

20 Banded Pull-aparts

10 Pass Throughs

10 OHS

5 HRPU

5 Frog Hops

5 Power Snatch

Metcon (Time)

1600/1400m Row

60 KBS 24/16kg

50 Hand Release Push-ups

40 Bar Facing Burpees

30 Power Snatch 50/35kg

(Cap 20)
Modifications

1 MILE RUN

1600/1400m ROW

– 1,400/1200m Ski

– 4,000m Bike

– 1,200m Run

KETTLEBELL SWINGS

– Reduce weight

– Russian KBS

– KB-SDHP

BAR-FACING BURPEES

– Bar Lateral Burpees

– Burpees Step Over Bar

– Regular Burpees

HAND RELEASE PUSH-UPS

– From Knees

– Bent Over Row

– Ring Rows

POWER SNATCH

– Sub Dumbbell or Kettlebell

– Power Clean