CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

2 Rounds, not for time:

5 Wall Squats

10 Stiff-Legged Deadlifts (empty barbell)

:15s Deadhang Hold on PU Bar

:30s Alternating Warrior Squats

2 Rounds:

30/24 Calorie Row

40 Double-Unders

15 Wallballs

5 Strict Pull-Ups

18 GHD Sit-Ups

18 Banded Good Mornings


Bane (Time)

For Time:

40 Kipping Handstand Pushups

20 Ring Muscle-Ups

10 Rounds of “Macho Man”

RX+ – Barbell – 185/135

RX – Barbell – 135/95 & Chest to Bar + Dips

1 Round of “Macho Man”:

3 Power Cleans + 3 Front Squats + 3 Jerks
Stimulus wise, we are looking for a barbell load that we are confident we could complete 9+ unbroken clean and jerks with, when fresh, touch and go style. A heavier barbell, but one that we can consistently move with.

Another way to look at this complex, is to ask ourselves – can we do two complexes unbroken, back to back? As in, 3/3/3, directly into 3/3/3? If we could, when completely rested, let’s take on this workout as well. If not, let’s modify the loading to ensure that we could do that so that we make this the metabolic driver it is.

“Bane” brings back a classical CompTrain complex, “Macho Man”. But to make our way to the barbell, one must show their proficiency and capabilities through a gymnastic buy-in. Coupling a high skill gymnastic buy-in with a brute force finish, “Bane” is a challenging test where an athlete needs both capacities to find a land a strong score.

Efficiency and patience in the gymnastic portion is a focal point. With 60 gymnastic repetitions to open the workout, it’s less about the first half of the reps, and more about the second. When fatigue compounds in gymnastics, our movement can slow significantly, sometimes drastically. Recognizing that handstand pushups into ring muscle-ups can fatigue the shoulders quick, pacing our efforts here into manageable sets is a must. A challenging portion of this gymnastic buy-in is the second half of the ring muscle-up repetitions. If we can war-game our efforts to push through those final repetitions on the rings, chances are likely that we’ll clear this 60 repetition buy-in with our ideal time. When the opposite takes place, and we come to to a grinding halt on the rings after coming out too aggressively, seconds (and minutes) can slide by quickly.

Approaching the barbell, expect to be challenged here. There is much to be said about a steady grind on a single barbell. This is truly our focus here. The thoughts upon finishing round 2 or 3 may not be our proudest.

Extra Credit

Metcon (No Measure)

3 “Giant” Sets:

10 Horizontal Barbell Rows

Max Ring Pushups

25 GHD Sit-Ups

Rest 2:00 between sets.