Macho to the Max

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds

Active Samson

Plate Hops

Air Squats

Plate Lateral Squats

Active Spiderman

Plate Counterbalance Squats

Glute Bridges

Plate Ground to Overhead

Inchworm to Push-up

Plate Hand Walk Overs

Push-up to Down Dog

Plate Overhead Reverse Lunges

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Front Rack Stretch: 45 Seconds

Pigeon Pose with Wrist Stretch: 45 Seconds Each Side

Movement Prep

Establish Hook Grip and Strong Upper Back

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans

5 Pausing Front Squats (3 Seconds in Bottom)

5 Front Squats

5 Push Press

5 Push Jerks

3 Power Cleans

3 Front Squats

3 Push Jerks

Weightlifting

Mini Macho Man (Build to a Heavy Complex)

1 Power Clean

1 Front Squat

1 Push Jerk

Metcon

Rest 3 minutes between AMRAPs.

Metcon (AMRAP – Rounds and Reps)

AMRAP 3:

Max Rounds of “Macho Man” (135/95)

Metcon (AMRAP – Rounds and Reps)

AMRAP 3:

Max Rounds of “Macho Man”” (155/105)

Metcon (AMRAP – Rounds and Reps)

AMRAP 3:

Max Rounds of “Macho Man”(185/125)

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