CrossFit Inventive – CrossFit

Warm-up

Couch 1:00 e/s

Frog 2:00

Front Rack 0:30

Twisted Cross 0:30

Wrist 0:30 F/B

Banded Ankle Mobility 1:00 e/s

————

2 Laps Banded Crab Walks

20 Halo Glute Bridges

10 Barbell Wrist Rotations

3 Power Cleans

3 Front Squats

3 Push Jerks

Back Squat (Go Every 90 x 6)

4 x Back Squats

2 x Front Squats

Build Slightly on last week performance if last week felt comfortable.

Same Weight for all 6 Sets. Lets put the focus on a Moderate Front Squat Weight to even out the two lifts.

Metcon (Time)

1 Round of “Macho Man”

50 Double-unders

2 Round of “Macho Man”

50 Double-unders

3 Round of “Macho Man”

50 Double-unders

4 Round of “Macho Man”

50 Double-unders

5 Round of “Macho Man”

50 Double-unders

Barbell 60/40kg

(Cap 25:00)

1 Round of “Macho Man”:

3 Power Cleans

3 Front Squats

3 Push Jerks
– The most common break up strategy for “Macho Man” is singles on the power cleans, then, unbroken front squats into push jerks.

– Breathe through the double unders and relax the shoulders.

SUBS

MACHO MAN

– Reduce Weight

– Dual Dumbbell

DOUBLW-UNDERS

– 75 Singles