CrossFit Inventive – CrossFit
Warm-up
Couch stretch 60 sec E/S
Frog Stretch 90 sec
Laying Front Rack Stretch 60 sec
Twisted Cross 30 sec each side
Wrist 30 sec front/back
30 sec Calf stretch E/S
30 Slow Calf Pumps
1 x Carpark run
10 Scap Pulls
10 Kipping swings
————-
Barbell:
Macho Man:
3 Power Clean
3 Front Squats
3 Push Jerk
———–
Metcon (AMRAP – Reps)
“Beast Builder Complex”
AMRAP 3 Minutes
3 Minutes Rest
AMRAP 3 Minutes
———————-
3 Macho Man Complexes @50/37.5
3 Macho Man Complexes @60/42.5kg
3 Macho Man Complexes @70/47.5kg
3 Macho Man Complexes @80/55kg
3 Macho Man Complexes @90/65kg
Max Macho Man @102.5/70kg
1x Macho Man=
3 Power Clean
3 Front Squats
3 Push Jerks
(9 reps per complex)
Metcon (Time)
For Time:
Buy In: 15 Clusters@60/42.5kg
3 Rounds:
300/200m Run
15 C2B Pull-ups
Cash Out: 15 Clusters @60/42.5kg
(20 Min cap)
