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)