CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Grease the Wheels
Weightlifting
Beast Builder (Weight)
On the Minute x 7:
Min #1 – 7 Hang Squat Cleans + 1 Push Jerk
Min #2 – 6 Hang Squat Cleans + 2 Push Jerk
Min #3 – 5 Hang Squat Cleans + 3 Push Jerks
Min #4 – 4 Hang Squat Cleans + 4 Push Jerks
Min #5 – 3 Hang Squat Cleans + 5 Push Jerks
Min #6 – 2 Hang Squat Cleans + 6 Push Jerks
Min #7 – 1 Hang Squat Clean + 7 Push Jerks
V1: 53% of 1RM Clean and Jerk
V2: 2-4% Increase
V3: 2-4% Increase
*If completed previously, results should display.
STIMULUS
This is the 3rd iteration of “Beast Builder” barbell cycling
The first version started at 53% of our 1RM Clean and Jerk and we built by 2-4% on version 2
Let’s aim to build another 2-4% today for version 3
Each minute will always add up to 8 reps, with the goal being to complete these unbroken
Metcon
Runaway Train (Team Version) (Time)
Teams of 3 (30 Minute Cap)
3 Rounds:
400 Meter Team Run
80/60 Calorie Assault Bike
Directly Into…
21 Clean and Jerks (115/85)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (185/125)
21 Clean and Jerks (205/135)
STIMULUS
In “Runaway Train” teams will complete the 3 round buy-in of running and biking before you move to the barbell
All teammates will run together for the 400 meters, but will split calories and clean and jerks as they see fit
There is a time cap of 30 minutes on this workout
Use one barbell and change out your own weights
It is ok for teammates to have multiple bars if using different barbell weights
The cleans can be squat or power and the jerks can be push jerks or split jerks
Adjust weights as necessary to meet the following stimulus:
First 2 Bars: Light
Middle 2 Bars: Moderate-Heavy
Last Bar: Heavy
STRATEGY
This workouts alternate between everyone working and only one person working at a time
On the team runs, move at a pace that all athletes can maintain, as you can’t start the bike until all teammates have returned
On the bike, push hard when it is your turn and switch out before you start to slow down
This will likely be between 7-10 calories or 10-20 seconds
Understanding the total volume of clean and jerks today (105) with ascending weights, the best option is likely to attack the first two bars in small sets and the last 3 bars in singles
On the first two barbells, you can think about going sets of 3-5
If that starts to slow you down or gas you too much for the next round, singles are the better option
SUBSTITUTIONS
Assault Bike
Equal Calorie Bike Erg, Echo Bike, or Row
100/70 Calorie Schwinn Bike
Run
500 Meter Row Until Teammates Return
Runaway Train (Individual Version) (Time)
3 Rounds (30 Minute Cap):
400 Meter Run
25/18 Calorie Assault Bike
Directly Into…
15 Clean and Jerks (115/85)
12 Clean and Jerks (135/95)
9 Clean and Jerks (155/105)
6 Clean and Jerks (185/135)
3 Clean and Jerks (225/155)
STIMULUS
In “Runaway Train” you’ll complete the 3 round buy-in of running and biking before you move to the barbell
There is a time cap of 30 minutes on this workout
Use one barbell and change out your own weights
The cleans can be squat or power and the jerks can be push jerks or split jerks
Adjust weights as necessary to meet the following stimulus:
First 2 Bars: Light
Middle 2 Bars: Moderate-Heavy
Last Bar: Heavy
STRATEGY
Let’s treat the run and the bike as somewhat of a buy-in
The workout isn’t necessarily “won” there
It is “won” by thriving on the clean and jerks
Let’s get off the first two movements in a really good place to attack the clean and jerks
Understanding the total volume of clean and jerks today (45) with ascending weights, the best option is likely to attack these as single repetitions
SUBSTITUTIONS
Assault Bike
Equal Calorie Bike Erg, Echo Bike, or Row
35/25 Calorie Schwinn Bike
Run
500 Meter Row