Macho Man

26.2 CrossFit – Foundations

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Warm-up

Warm-up (No Measure)

## 30 Seconds

Active Samson

Hollow Hold

Push-up to Down Dog

Superman Hold

Inchworm to Push-ups

Straight Leg Sit-ups

Air Squats

V-Ups

Rojas Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch

Weightlifting

Macho Man Complex (1×1)

Build to Heavy Complex:

3 Power Cleans

3 Front Squats

3 Push Jerks
* Athletes will have 15 minutes to build to a heavy Macho Man complex

* We can look to complete 7-10 sets within this window, or 1 complex every 1:30-2 minutes

* These 9 reps are designed to be completed without dropping the bar, pausing, or resetting on the ground

Metcon

Randy Savage (AMRAP – Rounds and Reps)

AMRAP 12:

3 Rounds of “”Macho Man”” (135/95)

15 Toes to Bar

*1 Round of “Macho Man”: *

3 Power Cleans

3 Front Squats

3 Push Jerks
* Looking for athletes to complete 3-4+ rounds in “Randy Savage”

* This works out to a round every 3-4 minutes