CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Stay committed to your decisions, but stay flexible to your approach.” – Tony Robbins
1:00 bike
10m of the following
floor touches
quad stretch
figure 4’s
lunge w/twist
inchworm w/push up
banded monster walks
Then…
1:00 overhead opener
*barbell warm up
Weightlifting
Metcon (AMRAP – Rounds and Reps)
Beast Builder:
AMRAP 3 minutes
rest 3 minutes
AMRAP 3 minutes
___________________
3 “Macho Man” Complexes (115/85)(75/55)
3 “Macho Man” Complexes (135/95)(95/65)
3 “Macho Man” Complexes (155/105)(115/85)
3 “Macho Man” Complexes (185/125)(135/95)
3 “Macho Man” Complexes (205/145)(155/105)
Max “Macho Man” Complexes (225/155)(185/125)
STIMULUS
In this “Beast Builder Benchmark”, we’ll work through rounds of CompTrain’s “Macho Man” complex
1 Round of “Macho Man” is:
3 Power Cleans
3 Front Squats
3 Push Jerks
The format of this piece is: 3 Minutes On – 3 Minutes Off – 3 Minutes On
You’ll work as far as you can in the first three minutes, noting where you left off
After the rest period, you’ll pick up exactly where you left off and see how far you can get in the final three minutes of work
For Example: If you finished the 2nd round of “Macho Man” at the (155/105) barbell in the first three minutes, you’ll pick up with the start of the 3rd round of “Macho Man” at that weight when work resumes
You can even pick up in the middle of a round, it doesn’t have to be a fully completed round
“Macho Man” sets do not have to be completed unbroken
You can change weights as you go or have multiple barbells set-up beforehand — whatever is most convenient
The weight selection should feel as follows:
Bars 1-2: Light
Bars 3-4: Moderate
Bars 5-6: Heavier
Your final score is total completed rounds and reps of “Macho Man”
If you reach the 6th and final barbell, you’ll complete as many round as possible at that weight until time runs out
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
A common strategy here is to go singles on the 3 Power Cleans and unbroken through the Front Squats and Push Jerks
Adjust your pace between Power Clean reps to maximize your sets on the final two movements
At the heavier weights, the pace between Power Clean reps should likely be slower than at the lighter weights to allow for this
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
Metcon
Arm & Hammer (Time)
For Time:
Buy-In: 15 Clusters (135/95)(95/65)
3 Rounds:
21/15 Calorie Bike
15 Chest to Bar Pull-ups or Chin Over
Cash-Out: 15 Clusters (135/95)(95/65)
STIMULUS
The barbell serves as the buy-in and cash-out to the 3 main sets of bike and chest to bar pull-ups
You’ll complete all 15 Clusters, then the 3 rounds, Then 15 more Clusters to finish out the workout
Squat Clean Thrusters:
Choose a moderate barbell weight that allows you to complete the Squat Clean Thrusters as quick singles
There is no re-bend of the legs when driving the weight overhead, just like on a typical thruster
Choose a chest to bar rep number or variation that allows you to complete the work in 3 sets within the workout
STRATEGY
The Clusters to start and finish the workout are best performed as quick singles
Since the bar comes back down to the ground anyways, and because there is a lot of work to be done in the middle 3 rounds, singles are likely the most sustainable option
If you had to choose, we’d rather have the cash-out be faster than the buy-in
For the middle 3 rounds of work, let’s focus in on the chest to bar pull-ups first
Today is a good day to try to bite off bigger sets than you normally would on the pull-up bar
Being paired with the bike, you’ll have around 60-90 seconds of recovery for the arms between sets
If you feel like you’re going to need some extra time for the arms to come back, slow down the bike a little
Although we’re aiming for bigger sets than usual, let’s try to maintain similar sets across the 3 rounds
Consider the following options for the chest to bar pull-ups:
1 Set: 15
2 Sets: 10-5, 9-6, or 8-7
3 Sets: 5-5-5 or 6-5-4
SUBS
Bike
Equal Calorie Row
Chest to Bar Pull-ups
Reduce Reps
Chin Over Bar Pull-ups
Banded Chest to Bar Pull-ups
Jumping Chest to Bar Pull-ups
Ring Rows
Extra Credit
Metcon (No Measure)
3 Giant Sets:
7 Renegade Rows
Max Effort Ring L-Sit
Rest 2 Minutes Between Sets
STIMULUS
A “Giant Set” means that you’ll move with a purpose from one movement to the next while prioritizing quality over speed
1 Renegade Row = 1 Push-up + 1 Right Arm Row + 1 Left Arm Row
Choose dumbbell weights for the Renegade Rows that are challenging, but that allow for the 7 reps to be completed without stopping
You can increase loads every round or stay at the same challenging load across
Demo of the Renegade Row – https://youtu.be/wNuGQC_s65o
After the 7 Renegade Rows, you’ll hold unbroken as long as you can while locked out in an L-Sit on the rings
Elevating to the rings allows the legs to drop more than parallettes, but aim to keep the body in an “L-Shape” for as long as possible
Choose a variation that allow you to get at least 15 seconds at at time
If needed, bend the knees up to the chest to make the movement a little easier
Click Here to see a demo video of the Ring L-Sit
SUBS
Ring L-Sit
Bend Knees to Chest
Hanging L-Sit From Pull-up Bar
Max Hollow Hold on Floor