TUEOCT26

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Movement Prep

Every :90 for 4 Rounds (6 Minutes)

Starting light and working to above working weight

1 Macho Man Complex

-3 Power Cleans

-3 Front Squats

-3 Push Jerks

Conditioning

Metcon (Time)

“MACHETE”

For Time [25 Minute Cap]:

1 Round of “Macho Man”

40|R+50 Double Unders

2 Rounds of “Macho Man”

40|R+50 Double Unders

3 Rounds of “Macho Man”

40|R+50 Double Unders

4 Rounds of “Macho Man”

40|R+50 Double Unders

5 Rounds of “Macho Man”

40|R+50 Double Unders

1 Round of “Macho Man”:

3 Power Cleans (115/85|R+135/95)

3 Front Squats (115/85|R+135/95)

3 Push Jerks (115/85|R+135/95)

====FITNESS====

1 Round of “Macho Man”

75 Single Unders

2 Rounds of “Macho Man”

75 Single Unders

3 Rounds of “Macho Man”

75 Single Unders

4 Rounds of “Macho Man”

75 Single Unders

5 Rounds of “Macho Man”

75 Single Unders

1 Round of “Macho Man”:

3 Power Cleans (athlete’s choice)

3 Front Squats (athlete’s choice)

3 Push Jerks (athlete’s choice)

Extra

Strength: Bench Press

6 Sets Bench Press Based on 1RM

Sets 1-2: 4 @ 80%

Sets 3-4: 3 @ 85%

Sets 5-6: 2 @ 90%

Extra

Accessory: Pushing

12-10-8:

Single Arm DB Bench Press (Right)

Single Leg Pistols (Right)

Single Arm DB Bench Press (Left)

Single Leg Pistols (Left)

At Home METCON

Metcon (Time)

For Time [25 Minute Cap]:

1 Round of Dumbbell “Macho Man”

50 Double Unders

2 Rounds of Dumbbell “Macho Man”

50 Double Unders

3 Rounds of Dumbbell “Macho Man”

50 Double Unders

4 Rounds of Dumbbell “Macho Man”

50 Double Unders

5 Rounds of Dumbbell “Macho Man”

50 Double Unders

If you don’t have Dumbbells. . .

1 Round of “Macho Man”

6 Jump Squats

6 Air Squats

6 Push-Ups

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