CrossFit Now – CrossFit
DESCRIPTION
STRUCTURE: Athletes will complete 1-2-3-4-5 Rounds of Macho Man- after every set athletes will do 50 Double Unders. 1 Round of “Macho Man” is. . .
3 Power Cleans
3 Front Squats
3 Push Jerks
STIMULUS: “MACHETE” is a Pacer workout.
STRATEGY: Athletes should not need to rest between Front Squats and Push Jerks. Athletes should be able to complete 1 Round of Macho Man in less than 1:00. Athletes should be able to complete Double Unders in 1:00.
SCALING: Athletes should choose a barbell weight that they can go unbroken Front Squats directly into unbroken Push Jerks.
SCORING: Athletes’ score is the Time it takes to complete the workout. Athletes should be able to finish in 20-25 Minutes.
EFFICIENCY TIPS
-A great way for athletes to pace is steady singles on the Power Cleans, unbroken Front Squats directly into unbroken Push Jerks
-Athletes should breathe and relax shoulders on Double Unders; Possibly taking 1 planned break.
“Machete” (Time)
“MACHETE”
For Time
1 Round of “Macho Man”
50 Double Unders (75 singles)
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
3 Front Squats
3 Push Jerks
25 min Time Cap
RX+-135/95#
RX-105/75#
50-59-95/65#
60+-75/55#, 50 Singles
Basics-Stop after 4 Rounds, use PVC/BB, 25 Singles