CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

“The purpose of pain is to move us in action, not to make us suffer.” – Tony Robbins

Pain gets a bad rap.

Not in our world.

Pain is a purely a temporary feeling… where suffering is a state of mind.

As Tony Robbins puts it, it’s purpose is to move us forward. It’s leverage. An advantage, and a very powerful one at that. Few things in the world can get a human being to move faster than pain. It’s our body and mind telling us to go.

Pain is mandatory.

Suffering is optional.

10 pvc pass throughs +5 rotations/side

jog forward/backward (2x)

quad stretch

floor sweeps

knee hugs

figure 4’s

air squats w/step

banded lateral steps

banded air squats

banded fire hydrants

10 banded pull aparts

5 prone swimmers

10 push ups

1:00 overhead opener

barbell warm up


Front Squat

On the 1:30 x 7 Sets

Set 1 (On the 0:00): 3 Reps @ 77%

Set 2 (On the 1:30): 1 Rep @ 82%

Set 3 (On the 3:00): 3 Reps @ 77%

Set 4 (On the 4:30): 1 Rep @ 85%

Set 5 (On the 6:00): 3 Reps @ 77%

Set 6 (On the 7:30): 1 Rep @ 88%

Set 7 (On the 9:00): 12 Reps @ 62%

*Percentages Based on 1RM Front Squat


Entering week 3 of these Front Squat Waves

This week, we climb by 2% across all lifts over last week

The percentages will stay at 77% for each set of 3

The percentages will climb by 3% on each set of 1 (82-88%)

We’ll finish out the session with a 12-rep drop set at 62%

Sets begin every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30 – 9:00)

These percentages based on your 1RM Front Squat


Wise Men (3 Rounds for reps)


Max Rounds of Macho Man (135/95)(75/55)

Rest 3 Minutes


Max Rounds of Macho Man (155/105)(95/65)

Rest 3 Minutes


Max Rounds of Macho Man (185/135)(135/95)


“Wise Men” is a CompTrain Benchmark workout that was last completed on July 27, 2018

You’ll work through max rounds of the “Macho Man” complex in three minute windows

With 3 minutes of rest built in, we’re looking to push hard during these work intervals

Your score in each AMRAP 3 is the total completed rounds and reps


1 “Macho Man” complex is:

3 Power Cleans

3 Front Squats

3 Push Jerks

The weights will slightly increase with each round

Let’s choose our barbell weights based off the following recommendations:

1st Round: Lighter weight that you see yourself being able to complete around 6+ rounds (1 Round Every :30 Seconds)

2nd Round: Moderate weight that you see yourself being able to complete around 4+ rounds (1 Round Every :45 Seconds)

3rd Round: Moderately Heavy weight that you see yourself being able to complete around 3+ rounds (1 Round Every Minute)


The Power Cleans are the pacer of the “Macho Man” complex

Approach the Power Cleans in a way that allows you to go big on the Front Squat and Push Jerks

On the opening bar, you may be able to string together unbroken sets on all 3 movements

A common strategy as the weights increase is to go with singles on the 3 Power Cleans and unbroken through the Front Squats and Push Jerks

At the heavier weights, the pace between Power Clean reps should likely be slower than at the lighter weights to allow for big sets on the Squats and Jerks

Dropping the Front Squats or Push Jerks mid-set just means we have to do more Power Cleans that don’t count towards the score

Extra Credit

Metcon (No Measure)

Body Armor

3 Giant Sets:

8 Banded Stiff-Legged Deadlifts

16 Psoas March Steps (8 Each Leg)

24 GHD Sit-ups

“Giant Sets” are big supersets, meaning you’ll move directly from one movement to the next while prioritizing quality over speed

This Body Armor piece will specifically target our Midline and Posterior Chain

Use weights and/or band tensions that challenge you, while still maintaining unbroken sets

Rest as needed between sets


Banded Stiff-Legged Deadlifts:

Psoas March Steps:

GHD Sit-ups:


Banded Stiff-Legged Deadlifts

Tempo Barbell Romanian Deadlifts (5 Seconds Down, Fast Up)

Psoas March Steps

1 Minute of Flutter Kicks

GHD Sit-ups

24 Weighted AbMat Sit-ups:

8 Strict Toes to Bar: