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
