CrossFit Inventive – Pure Conditioning
Warm-up
2:00 Easy on Any Machine
…into:
Upper Body
1. Wall Pec Stretch 0:30 e/s
2. Wall Puppy Dog Pose 0:30
3. 20 Banded Press e/s
——-
Lower Body
1. Pigeon Pose – 0:30 e/s
2. Spiderman – 0:30 e/s
3. Lower Back/Hipflexor
4. 10 Barbell Good Mornings
5. 10 Barbell Strict Press
———
Build to Deadlift Weight Over 3-4 Sets of 5 Reps
Metcon (Time)
4 Rounds For Time:
400/350m Row
9 Deadlifts 125/80kg
18 Double Dumbbell Shoulder To Overhead 22.5/15’s
Cap 20
ROW METRES
– Bike erg 1000/500m
– Ski erg 400/300m
DEADLIFT
– Reduce weight
– 18 Kettlebell Swings
– 18 Kettlebell SDHP
DUMBBELL S20
– Reduce DB Weight
– Dual DB Bent Over Rows
Metcon (No Measure)
MIDLINE
7 Rounds:
15 Hollow Rocks
15 V-Sits
15 Reverse Crunches
Hollow Rock: Bend knees slightly if you can not perform with straight legs.
V-SIT: Laying on your back with legs straight, soles of your shoes pointing towards the ceiling. Touch your shoes with hands, shoulder blades return to the floor each rep.
Reverse Crunch: laying Down on your back, Legs straight as possible, Soles of your shoes Pushing towards the ceiling. Bottom lifting off the floor and returning to the floor, repeat.