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