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
