CrossFit Inventive – Pure Conditioning
Warm-up
MOBILITY
1:00 Easy on Any Machine
…into:
Upper Body
1. Front Rack – 0:30/Side
2. Puppy Dog Pose – 0:30/Side
3. Wrist – 0:30
Lower Body
1. Frog Stretch – 1:00
2. Couch Stretch – 1:00
3. Spiderman 0:30
————-
Barbell:
10 Wrist Rotations
5 Front Squat
3 Power Cleans
——-
1 Round of Complex
—-
Use 1-2 Light Warm-up sets before staring the 5 Sets,
3 Power cleans + 2 Hang squat cleans + 3 Power cleans (E90 x 5 Sets)
– Build Over The 5 Sets where possible.
– Stay at one comfortable weight and focus on form.
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
15/12 Calorie Row, 3 Power Cleans
15/12 Calorie Row, 6 Power Cleans
15/12 Calorie Row, 9 Power Cleans
15/12 Calorie Row, 12 Power Cleans
15/12 Calorie Row, 15 Power Cleans
…
[Add 3 Power Cleans Per Round]
Barbell: 60/40kg
Modifications
15/12 CALORIE ROW
– 15/12 Cal Bike Erg
– 12/10 Cal Assault
– 12/10 Cal Ski
– 200m Run
POWER CLEAN
– Sub Dumbbells
– Kettlebell Swing
