CrossFit Indian Trail – CrossFit
Warm-up
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
Weightlifting
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
STIMULUS
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
Metcon
Wise Men (3 Rounds for reps)
AMRAP 3:
Max Rounds of Macho Man (135/95)(75/55)
Rest 3 Minutes
AMRAP 3:
Max Rounds of Macho Man (155/105)(95/65)
Rest 3 Minutes
AMRAP 3:
Max Rounds of Macho Man (185/135)(135/95)
STIMULUS
GENERAL
“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
MACHO MAN
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)
STRATEGY
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
STIMULUS
“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
MOVEMENT VIDEOS
Banded Stiff-Legged Deadlifts: https://youtu.be/5TbKjQw9qCY
Psoas March Steps: https://youtu.be/NcIzKz1zEuc
GHD Sit-ups: https://youtu.be/EeJEx5-YO88
SUBS
Banded Stiff-Legged Deadlifts
Tempo Barbell Romanian Deadlifts (5 Seconds Down, Fast Up) http://youtu.be/mZgPVWVnLY4
Psoas March Steps
1 Minute of Flutter Kicks https://youtu.be/1rbuQjF7RQA
GHD Sit-ups
24 Weighted AbMat Sit-ups: https://youtu.be/dqbCN9q1Owc
8 Strict Toes to Bar: https://youtu.be/-ZRG5qQYmgs