CrossFit Inventive – CrossFit
Warm-up
Couch Stretch 1 min e/s
Glute Stretch 1 min e/s
Lower Back/Hipflexor 30 sec e/s
Front Rack Stretch 30 sec
Table Top Stretch 30 Sec
——–
Activation
10 Scap Pulls
5 Kipping Swings
5 Strict Pull-ups/Ring Rows
————-
Barbell
10 Wrist Rotations
3 Front Squats
3 Power Clean
3 Squat Clean
——-
1 Round of “Macho Man”:
3 Power Cleans
3 Front Squats
3 Push Jerks
Metcon (Weight)
Stamina Conditioning
On the 2:00 x 5 Rounds:
4 Bar Muscle-ups
6 Squat Cleans
Build in weight on the squat cleans each round.
Modifications
BAR MUSCLE-UPS
– Less Reps
– Banded Bar Muscle-Ups
– Chest To Bar Pull-Ups
– Banded Chest To Bar Pull-Ups
– Kipping Pull-ups/Butterfly Pull-ups
6 SQUAT CLEANS
– 6 FRONT SQUATS
– POWER CLEANS
– 12 Double Dumbbell Step-Back Lunges
Metcon (2 Rounds for reps)
AMRAP 6:
40/30 Calorie Row
20 Pull-ups
AMRAP “Macho Man” 60 / 40 kg
Rest 4 Minutes
AMRAP 6:
30/24 Calorie Row
20 Pull-ups
AMRAP “Macho Man” 70 / 45 kg
1 Round of “Macho Man”:
3 Power Cleans
3 Front Squats
3 Push Jerks
“Macho Man” Rounds: 2 single power cleans + 1 more power into an unbroken 3 front squats + 3 push jerks is the typical break up strategy we see. Have a “just start” mentality at the beginning of each “Macho Man” complex knowing that the first two cleans will be there. Take a couple breaths, then pick up the bar and COMMIT to holding onto the bar for the rest of the complex.
Modifications
40/30 CALORIE ROW
– 40/30 Calorie Bike Erg
– 30/21 Calorie Assault
– 30/21 Ski Erg
– 600 Meter Run
30/24 CALORIE ROW
– 30/24 Calorie Bike Erg
– 24/16 Calorie Assault
– 24/16 Calorie Ski
– 400 Meter Run
20/15 CALORIE ROW
– 20/15 Calorie Bike Erg
– 15/10 Calorie Assault
– 15/10 Calorie Ski
– 200 Meter Run
Pull-ups
– Banded
– Ring Rows
– Double DB Bent Over Rows
MACHO MAN ROUNDS:
– Lighter Barbell
– Double Dumbbell
