CrossFit Inventive – CrossFit
Warm-up
Couch stretch 60 sec Each side
Glute stretch 60 sec Each side
Lower back/hipflexor 60 sec Each side
Puppy Dog Pose 60 sec
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Activation:
2 rounds:
20 Red banded pull aparts
5 Red banded Press each arm
5 KB Goblet squats
5 KB Single Leg SLDL
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Front Squat (On The 1:30 x 7 Sets)
On the 1:30 x 7 Sets
Set 1 (On the 0:00): 3 Reps @ 75%
Set 2 (On the 1:30): 1 Rep @ 82.5%
Set 3 (On the 3:00): 3 Reps @ 75%
Set 4 (On the 4:30): 1 Rep @ 85%
Set 5 (On the 6:00): 3 Reps @ 75%
Set 6 (On the 7:30): 1 Rep @ 87.5%
Set 7 (On the 9:00): 12 Reps @ 60%
*Percentages Based on 1RM Front Squat
*Record 12 rep weight.
*Your 82.5 kg increase is 2.5kg on op of your 80% load.
*Your 87.5Kg increase is 2.5kg on top of 85%
“Wise Men” (3 Rounds for reps)
AMRAP 3:
Max Rounds of Macho Man (60/42.5)
Rest 3 Minutes
AMRAP 3:
Max Rounds of Macho Man (70/47.5)
Rest 3 Minutes
AMRAP 3:
Max Rounds of Macho Man (85/602)
MACHO MAN
• 1 “Macho Man” complex is:
3 Power Cleans
3 Front Squats
3 Push Jerks
This complex =1 rep
• With 3 minutes of rest built in, we’re looking to push hard during these work intervals
• Your score in each AMRAP 3 is the total completed reps
• The weights will slightly increase with each round
• Let’s choose our barbell weights based off the following recommendations:
* 1st Round: Lighter weight that you see yourself being able to complete around 6+ rounds (1 Round Every :30 Seconds)
* 2nd Round: Moderate weight that you see yourself being able to complete around 4+ rounds (1 Round Every :45 Seconds)
* 3rd Round: Moderately Heavy weight that you see yourself being able to complete around 3+ rounds (1 Round Every Minute)