CrossFit Evergreen – CrossFit
Strength
Bench Press
6 Sets:
Bench Press
All Sets Based on 1RM Bench Press
Set 1-2: 4 @ 80%
Set 3-4: 3 @ 85%
Set 5-6: 2 @ 90%
PREP
2-3 warm-up sets to 80%
MODS
BENCH PRESS
– Sub Dumbbell(s)
– Reduce Percentages
– We’ll build every 2 sets as we reduce reps.
– Weights should allow for unbroken sets
Metcon
Machete (Time)
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
Barbell: MRx 75/55, Rx 95/65, Rx+ 115 / 85 lb
MRx = 75 Singles
1 Round of “Macho Man”:
3 Power Cleans
3 Front Squats
3 Push Jerks
Prep
1 Round of “Macho Man”
20 Double Unders
Modification
“MACHO MAN” ROUNDS
– Reduce Load
– Reduce Round/Reps
– Sub Dumbbells
DOUBLE UNDERS
– Reduce Reps
– 75 Single Unders
– 50 Line Hops
Stimulus
– CONDITIONING CATEGORY: Pacer
– MACHO MAN: Front squats into push jerks should be unbroken.
Less than 1:00 per round.
– DOUBLE UNDERS: Less than 1:00.
– Score: Time
Strategy
– The most common break up strategy for “Macho Man” is singles on the power cleans, then, unbroken front squats into push jerks.
– Breathe through the double unders and relax the shoulders.