CrossFit Inventive – CrossFit

Warm-up

Frog Stretch 60 sec

Lower back/hipflexor 30 each side

Twisted Cross 30 each side

30 sec Calf each side

20 banded pull aparts or 10 Scap push-ups

2 Sets

30 Seconds Single Unders

30 Seconds Samson

30 Seconds Slow Air Squats

Dumbbell Warmup

Each Side With Light Weight:

10 Deadlifts (Outside of Legs)

10 Hang Clean + Strict Press

10 Front Squats

10 Step Back Lunges/body weight

Metcon (5 Rounds for reps)

“Macho Taco”

5 Rounds x AMRAP 3:

60 Double Unders

20 Jumping Lunges

Max Rounds of Dumbbell “Macho Man” 2×22.5/15kgs Dumbbells

Rest 1 Minute Between Rounds
STIMULUS

DESCRIPTION

3 minutes on and 1 minute off in these quick interval pieces

After working through the double unders and jumping lunges, you’ll complete max rounds of Double Dumbbell “Macho Man” until the 3-minute mark

Record your total rounds + reps of “Macho Man”

Your score is the lowest number of rounds + reps of the 5 sets

DOUBLE DUMBBELL MACHO MAN

1 Round of Double Dumbbell “Macho Man”:

3 Power Cleans

3 Front Squats

3 Shoulder to Overhead

Choose a set of weights that you are capable of completing 4+ rounds of this complex unbroken when fresh

Only one head of the dumbbell has to touch the ground in the bottom of the power clean

You can get the weights overhead however you’d like for the shoulder to overhead (push press or push jerk)

Click Here to see a demo of this complex

DOUBLE UNDERS

Choose a double under rep number or variation that allows you to clear this station in under 1 minute

JUMPING LUNGES

Alternate legs each rep for a total of 10 reps each side

The back knee should touch the ground at the bottom of each rep

Jump to full lower body extension between lunges

MODIFICATIONS

DOUBLE UNDERS

Reduce Reps

1 Minute of Practice

30 Over and Back Dumbbell Hops Video

60 Line Hops Video

DOUBLE DUMBBELL MACHO MAN

Single Dumbbell “Macho Man” (3 Reps Each Side) Video

Barbell “Macho Man”

Odd Object “Macho Man”

WARMUP

Metcon (No Measure)

Gymnastic Skills

4 Rounds Not For Time:

3 Minute Light Bike

20 Alternating Pistols

1 L-Sit Legless Rope Climb

STIMULUS

DESCRIPTION

This Gymnastic Skills session focuses on two challenging movements: a lower body push and a upper body pull / core movement

The four sets are for quality – not time

BIKE

Work at a very light pace on the bike

This is essentially the “recovery” station for the other two movements

ALTERNATING PISTOLS

Alternate legs every rep for a total of 10 reps each side

Choose a number or variation that allows you to complete the work in under 2 minutes

See further down the page for a video demo and “subs”

L-SIT LEGLESS ROPE CLIMB

Start seated on the floor with your body in an “L” position

Maintain this position throughout the full legless rope climb

While 15 feet is prescribed and the max distance you want to go, aim to pull as high as you can each round

You can also complete a “sub” from the list below

MOVEMENT VIDEOS

Pistols: Video

SUBS

BIKE

Any Machine

3 Minute Run

ALTERNATING PISTOLS

Pistols to Box or Bench

Lateral Box Step-ups (10 Each Side) Video

2 Minutes of Practice

L-SIT LEGLESS ROPE CLIMB

Reduce Height

1 Regular Legless Rope Climb

1 Pegboard Climb

3 Regular Rope Climbs

10 L-Sit Strict Pull-ups

Metcon (Time)

Gymnastic Skills

4 Rounds Not For Time:

3 Minute Light Bike

20 Alternating Pistols

1 L-Sit Legless Rope Climb

STIMULUS

DESCRIPTION

This Gymnastic Skills session focuses on two challenging movements: a lower body push and a upper body pull / core movement

The four sets are for quality – not time

BIKE

Work at a very light pace on the bike

This is essentially the “recovery” station for the other two movements

ALTERNATING PISTOLS

Alternate legs every rep for a total of 10 reps each side

Choose a number or variation that allows you to complete the work in under 2 minutes

See further down the page for a video demo and “subs”

L-SIT LEGLESS ROPE CLIMB

Start seated on the floor with your body in an “L” position

Maintain this position throughout the full legless rope climb

While 15 feet is prescribed and the max distance you want to go, aim to pull as high as you can each round

You can also complete a “sub” from the list below

MOVEMENT VIDEOS

Pistols: Video

SUBS

BIKE

Any Machine

3 Minute Run

ALTERNATING PISTOLS

Pistols to Box or Bench

Lateral Box Step-ups (10 Each Side) Video

2 Minutes of Practice

L-SIT LEGLESS ROPE CLIMB

Reduce Height

1 Regular Legless Rope Climb

1 Pegboard Climb

3 Regular Rope Climbs

10 L-Sit Strict Pull-ups