The Dumbbell Man Maker
The man maker is not something you see within CrossFit workouts very often, this is most likely down to the fact that it cannot be performed ‘fast’ and it often humbles us to using lighter weight, as CrossFitters we tend towards movements that let us move large loads quickly.
That being said the man maker has a whole host of benefits that can be valuable to the weekend warriors and athletes.
The movement itself (see the video below) encompasses almost all the major movements patterns; push, pulls, squat, press (and you could argue a hinge).
It also challenges you in all planes of motion with the front plane (push-up, thruster, row etc) as well as the often neglected sagittal and transverse planes (single arm rows/planks).
Just because its slower and lighter does not mean this is easy, prepare to be humbled. Ow, and don’t forget about the 5500m of rowing in this workout.
Workout of the Day – CrossFit
A) 10 – 1 reps of:
Renegade man makers
Row (1 rep is 100m)
*Perform 10 man makers, then a 100m row
*Perform 9 man makers, then a 200m row
*Perform 8 man makers, then a 300m row
*Continue until you complete the final round of 1 man maker and 1000m row