CrossFit Inventive – Pure Conditioning
Warm-up
Bike 1:00
Samson with Tricep 0:30 e/s
Front Rack 0:30
Wrist 0:30
Scorpions 20 F/B
Lower Back/Hipflexor 0:30 e/s
————-
10 Barbell Good Mornings
10 Wrist Rotations
3 Push Press
3 Push Jerks
3 Power Cleans
3 Clean & Jerks
Metcon (Time)
For Time:
1,000 Meter Bike Erg
15 Unbroken Clean and Jerks
1,000 Meter Bike Erg
12 Unbroken Clean and Jerks
1,000 Meter Bike Erg
9 Unbroken Clean and Jerks
1,000 Meter Bike Erg
Every Additional Break:
500 Meter Bike Penalty
Barbell: 50 / 37.5 kg
Modifications
1,000 METER BIKE ERG
– 500m Row
– 400m Run
– 400m Ski Erg
500 METER BIKE ERG
– 250m Row
– 200m Run
– 200m Ski Erg
CLEAN AND JERKS
– Dual Dumbbell Clean & Jerks
– Double amount of Single Alt Dumbbell C&J’s
