CrossFit Inventive – CrossFit
Warm-up
Couch 100 e.s
2:00 Frog
30s Ankle Mobility e.s
Banded Upper
—
Activation
20 Banded Good Mornings
20s Active Hollow Hang
10 Kipping Wings
2 Laps Halo Crab Walks
2 Laps Monster Walks
10 Halo Air Squats
—-
Barbell:
10 Wrist Rotation
1 Round of “Macho Man”
—-
Front Squat (1×2)
Squat Waves
On The 2:30 x 6 Sets:
Set 1: 6 Reps @70%
Set 2: 4 Reps
Set 3: 2 Reps
Set 4: 6 Reps
Set 5: 4 Reps
Set 6: 2 Reps
Record Lase 2 Reps.
Metcon (Time)
For Time:
30 Handstand Push-ups
15/10 Bar Muscle-ups
10 Rounds Rounds of “Macho Man” @60/40kg.
“Macho Man”
3 Power Cleans
3 Front Squats
3 Push Jerks
(Doesn’thave to be done unbroken)
(20Minute Cap)
HSPU
– Reduce Reps
– Use Riser(s)
– Time Cap At 5:00
– Double Dumbbell Push Presses
– Pike Push-Ups
– Push-Ups
RING MUSCLE-UPS
– Reduce Reps
– Time Cap At 6:00
– Bar Muscle-Ups
– Ring Dips
– Burpee C2B or Pull-Ups
“MACHO MAN”
– Reduce Loading
– Sub Dumbbells
