CrossFit Inventive – Pure Conditioning
Warm-up
1 x carpark jog
10m High Knees
10m Butt Kicks
10m Side skips e/s
10m Walking RDL’s
30 Calf Pumps
Calf Stretch 0:20 e/s
—-
Red Banded Pull aparts x 20
Red Banded Pass Throughs x 10
Red Banded Pass Arounds x 10 e/w
Red Banded Press x 10 e/s
———-
2 Rotations:
Glute/Spiderman/Cossack x 10 sec Holds
Metcon (Time)
5 Sets-1:00 Rest Between Sets.
Dumbbell Pressing Complex
* Using 1 Single Dumbbell
1 Push Press
2 Push Jerks
3 Split Jerks
* Complete Unbroken
* You can build over the 5 sets or stay at on challenging weight.
Push Press – 1 dip & drive into Lockout
Push Jerk – Dip Drive & Re-Dip, stand to full ext
Split Jerk – Dip Drive an spit the opposite Legs to Arm.
Metcon (Time)
5 ROUNDS FOR TIME:
12 Single DB Hang Squat Snatch 22.5/15kg
12 Burpee Box Jumps 24/20 Inch
SUBS
DB Hang Squat Snatch
– Reduce weight as needed
– DB Hang Squat Clean
BURPEE BOX JUMP
– Reduce Height
– Burpee Box Step-ups
