CrossFit Inventive – CrossFit
Warm-up
Banded Shoulder Mobility
Banded Lower Mobility
Wrist 0:30 F/B
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ACTIVATION
20 Banded Pull-aparts
10 Banded Press e/s
20 Halo Glute Bridges
10 Halo Air Squats
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BARBELL
3 Strict Press
3 Power Cleans
3 Front Squats
3 Push Jerks
—
Strict Press (
)
Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
This is regular Strict Press Today. No pauses or tempos.
Build to a heavy 3 Reps using at least 6 set.
Metcon (AMRAP – Rounds and Reps)
On The 2:00 x 10 Sets:
500/400m Bike Erg
AMRAP “Macho Man” 60/40kg
Macho Man:
3 Power Cleans
3 Front Squats
3 Push Jerks
– Bike should be completed under 1:15 each round.
– Pick up where you left off on “Macho Man” each Round. For example, if you get through 3 cleans + 1 front squat before needing to get back on the bike, you’ll pick back up on the front squats after the bike.
– Score: Total rounds + Reps of “Macho Man”
SUBS
500M BIKE ERG
– 250/200m Row
– 200/160m Ski
– 200m Run
BARBELL MOVEMENTS
– Reduce Reps
– Reduce Load
– Dub Dumbbells
IF YOU CAN’T GO OVERHEAD:
– 3 Deadlifts
– 3 Power Cleans
– 3 Front Squats
