There’s beauty in simplicity. Nothing marries that simplicity with savage intensity better than the CrossFit benchmark workout ‘Macho Man’.
Your task is simple: three movements, for three reps apiece, each minute. It's up to you on how long you decide to keep going for. ‘Macho Man’ does what it says on the tin: it puts your machismo to the test by seeing just how long you can keep moving.
Perform all three movements, back to back, at the top of each minute without putting your dumbbells down; resting for the remainder of the minute. The workout ends when you can no longer nail all nine reps, unbroken, or- you quit.
1. Hang power cleans x 3
Pick your dumbbells up, holding them at your sides. Hinge at the hips to lower them to your knees (A). Stand back up with a slight jump, using the momentum to pull the dumbbells on to your shoulders (B). Stand up straight, then lower under control to your sides and repeat.
2. Front Squat x 3
After your third clean, keep the dumbbells rack on the front of your shoulders (A). From here, drop into a front squat, until your thighs pass parallel to the ground (B), before driving back up. By this point, your grip and upper back may be tiring but don’t relax. Keeping your core tight throughout is crucial.
3. Push Press x 3
Three squats down, time to address some pressing matters. Take a breath and brace your core. (A) Dip at the knees and use your legs to help (B) press your dumbbells overhead. Lower under control to your shoulders.
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