CrossFit Inventive – Pure Conditioning
Warm-up
Upper Body
1. Laying Front Rack Stretch – 1:00
2. Puppy Dog Pose – 1:00/Side
3. Twisted Cross -0:30/Side
Lower Body
1. Spidermans – 1:00 /Side
2. Glute Stretch – :30/Side
3. Frog Stretch – 2:00
ACTIVATION
3 Rounds:
100m Run
10 Air Squat
10 Box Jump Step Downs
10 Frog Hops
Metcon (Weight)
4 Sets For Quality:
25m Single Dumbbell Overhead Walk Lunge Each Side
Stimulus
– Move for technical proficiency.
– Rest as needed between sets.
– Score: Load
SUBS
– Hold in Front Rack
– Sub Kettlebell
– Weighted Object
Metcon (3 Rounds for reps)
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
12 Power Snatch 40/25kg
6 Burpee Box Jump Overs (24″/20″)
Rest 5 Minutes
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
9 Power Snatch 50/30kg
6 Burpee Box Jump Overs (24″/20″)
Rest 5 Minutes
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
6 Front Snatch 60/35kg
6 Burpee Box Jump Overs (24″/20″)
Modifications
400 METER RUN
– 500/400m Row
– 400m/300m Ski
– 1000m/800m Bike
POWER SNATCH
– Reduce Weight
– Sub Dumbbells/Kettlebells
BURPEE BOX JUMP OVER
– Bar Facing Burpee
– Burpee to Target (12″)
– Burpees
