CrossFit Indian Trail – CrossFit

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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


1:00 overhead opener

*barbell warm up


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)

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


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


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)

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


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



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

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 –

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


Ring L-Sit

Bend Knees to Chest

Hanging L-Sit From Pull-up Bar

Max Hollow Hold on Floor