Macho Mile

Hammonasset Conditioning + Fitness – CrossFit



1st Minute: Straight Leg Kicks

2nd Minute: Quad Stretch

3rd Minute: Deep Side Lunges

4th Minute: Hip Out and Ins

5th Minute: Hips In and Outs

6th Minute: Straight Leg Reaches

7th Minute: Side Shuffles

8th Minute: Shuttle Runs

Barbell Warmup:

5 Stiff Legged Deadlifts

5 Jump Shrugs

5 Hang High Pulls

5 Hang Muscle Cleans

5 Front Squats

5 Strict Press


Wall Pigeon Pose: 45 Seconds Each Side

Seated Straddle with Bar Assist: 45 Seconds

Barbell Ankle Stretch: 45 Seconds

Movement Prep

Running Prep:

**Hopping Test:** 10 Hops on the Heels, 10 Hops on the Front Foot

**Hop to Run:** 10 Hops in Place, 10 Hops With Lean Forward, 50 Meter Run

**Relaxing the Foot:** 5 Foot Contract & Relaxes (each side, holding onto a wall or post for support) + 50 Meter Run Keeping Feet Relaxed

“Macho Man” Prep:

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans


3 Pausing Front Squats

3 Front Squats


3 Strict Press

3 Push Press

3 Push Jerks


3 Power Cleans

3 Front Squats

3 Push Jerks


Build to workout weight


Metcon (Time)

4 Rounds For Time:

400 Meter Run

3 Rounds of “Macho Man” (135/95)

1 Round of Macho Man:

3 Power Cleans

3 Front Squats

3 Push Jerks
If unable to run, complete one of the following:

40/28 Calorie Bike

500 Meter Row