Machete

26.2 CrossFit – CrossFit

Warm-up

General Warm up (No Measure)

## 1 Minute

Easy Bike or run

Active Samson

Air Squats

## 45 Seconds

Moderate Bike or run

Active Spidermans

High Jumps

## 30 Seconds

Faster Bike or run

Push-up to Down Dog

Barbell Squats

Warm-up (No Measure)

EMPTY BARBELL

5 Deadlifts

5 Muscle Cleans

5 Front Squats

5 Strict Press

POWER CLEAN

3 Three Position Pause Power Clean

0:03 Pause at Mid Shin

-COACH: Neutral Spine

0:03 Pause at Knee

-COACH: Shoulders Over the Bar

0:03 at The Pocket

-COACH: Shoulders Behind the Bar & Shoulders Back

CLEAN from The Pocket

-COACH: Rapid Hip Extension

COACH: Bar Speed. We are looking for athletes to accelerate once the bar is past their knees and extend

their hips fast when the bar reaches the pocket.

FRONT SQUAT

3 Front Squats

-COACH: Hips Back THEN Down

3 Pausing Front Squats (0:03 pause in the bottom)

-COACH: Neutral Spine & Eyes Up

PUSH JERK

3 Pausing Dips

-COACH: Hands Outside of Shoulders

-COACH: Torso Stays Upright

3 Pausing Push Jerks (0:03 pause in the catch)

-COACH: Torso Stays Upright

LIGHTWEIGHT

1 Round of “Macho Man”

3 Power Cleans

3 Front Squats

3 Push Jerks

Metcon

Machete (Time)

“MACHETE”

Comp and Train

For Time [25 Minute Cap]:

1 Round of “Macho Man”

50 Double Unders

2 Rounds of “Macho Man”

50 Double Unders

3 Rounds of “Macho Man”

50 Double Unders

4 Rounds of “Macho Man”

50 Double Unders

5 Rounds of “Macho Man”

50 Double Unders

1 Round of “Macho Man”:

3 Power Cleans (135/95)

3 Front Squats (135/95)

3 Push Jerks (135/95)

Sweat

“MACHETE”

For Time [25 Minute Cap]:

1 Round of “Macho Man”

50 Double Unders

2 Rounds of “Macho Man”

50 Double Unders

3 Rounds of “Macho Man”

50 Double Unders

4 Rounds of “Macho Man”

50 Double Unders

5 Rounds of “Macho Man”

50 Double Unders

Aerobic Literacy

Half Marathon Speed 4 (Time)

3 sets:

600m fast pace

300m recovery jog

400m faster pace

200m walk

200m fastest pace

Rest: 3min b/t sets

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