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CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“The Marshmallow Experiment”
The experiment conducted decades ago began by bringing in children into a room, one by one, sitting them down in a chair with a single marshmallow in front of them.
The researcher offered a deal. He said he was going to leave the room, and if the child didn’t eat the marshmallow while he was away, then a second marshmallow would be rewarded. However, if the child chose to eat the marshmallow while he was away, they wouldn’t get a second. What he didn’t say was how long he’d be gone. The choice was simple – one treat now, or two treats later. Some of the children ate it right away. Some squirmed around for a bit, and gave in after a couple of minutes. And some of the children managed to wait until the researcher came back. The research team followed the participants for 40 years afterwards. The children who ate the marshmallow immediately… struggled in life. They didn’t have careers they were proud of, and they didn’t live lives they were happy with. The children who held out went on to live as highly successful individuals.
The ability to delay gratification is a critical component in life. Whether we want to go to the CrossFit Games, be the best spouse we can be, or propel our career forward, we must have the willpower to stay the course with the longer term in mind. Even when we’re tired, hungry, beat up, and starving for a bite of that marshmallow… we’re tough enough to hang on.
* Before class: roll hamstrings and quads + do a couple of crossover symmetry shoulder warm up exercises
2:00 light row
5 spiderman and reach w/ankle mobility
1:00 overhead opener
10 alternating bird dogs
10 push ups
10 air squats
10 banded air squats
10 lateral step downs/side
10 DB presses/side
Weightlifting
Metcon (AMRAP – Reps)
On the Minute x 7:
Thrusters
Minute 1: 115/85 or 75/55
Minute 2: 135/95 or 95/65
Minute 3: 155/105 or 115/85
Minute 4: 155/105 or 115/85
Minute 5: 155/105 or 115/85
Minute 6: 135/95 or 95/65
Minute 7: 115/85 or 75/55
STIMULUS
The Thruster is the focus of today’s Beast Builder
Within each minute, you’ll complete one single unbroken set at the listed weight
Once the bar hits the ground, you’ll rest until the next minute begins
In other words, there are a total of 7 sets across the EMOM, where you’ll push for max reps at each
You can use 3 different barbells or change out weights during your rest
Choose your weights based on the following recommendations:
1st Barbell: A weight that you could cycle for 21+ reps unbroken when fresh
2nd Barbell: A weight that you could cycle for 15+ reps unbroken when fresh
3rd Barbell: A weight that you could cycle for 9+ reps unbroken when fresh
Record your total reps at each barbell
Your score will be the sum total of all 7 rounds
Metcon
Long Haul (Time)
2 Rounds For Time:
20 Push Presses (115/85)(75/55)
30 Single Dumbbell Box Step-ups
40 Burpees
50/35 Calorie Row
Dumbbell: 50/35
Box: 24″/20″
STIMULUS
GENERAL
2 rounds for time through this longer conditioning piece
We expect this workout to take around 15-25 minutes to complete
PUSH PRESS
Choose a weight on the push press that you could complete 25+ reps unbroken when fresh
Within the workout, this should be a weight you can complete in 3 sets max
SINGLE DUMBBELL BOX STEP-UPS
Use one dumbbell and hold it however is most comfortable for you
This should be a moderate weight that allows you to complete the 30 reps with in 1-3 sets
Stand to full extension on the top of the box and alternate legs every reps (15 Each Side)
BURPEES
These are standard burpees
Just like on the box step-ups, ensure full extension at the top of each rep
STRATEGY
PUSH PRESSES
Let’s try to move through big sets here if possible, while picking an option that you see yourself repeating in round 2
Aim for maximum efficiency by being aggressive with the leg drive to launch the weight overhead
Consider the following sets:
1 Set: 20
2 Sets: 12-8 or 10-10
3 Sets: 7-7-6
SINGLE DUMBBELL BOX STEP-UPS
Getting the dumbbell in a comfortable position will enable you to stay moving consistenly through the step-ups
Resting the weight on one shoulder might be the best option
If you want to, you can switch shoulders at the 15 rep mark or simply change shoulders in round 2
You can approach the 30 reps in several short bursts or as one slower paced set
If you need to take breaks, think about the following sets:
2 Sets: 20-10 or 15-15
3 Sets: 10-10-10 or 12-10-8
BURPEES & ROW
Smooth is fast on the burpees and row
We’re likely moving for 5-8 minutes through the last two movements of each round
Find a speed in round 1 that you see yourself matching or beating the second time around
Especially on the final row to finish out the workout, try to hold a pace that is well above your opening round
Extra Credit
Metcon (No Measure)
3 Rounds:
30 Seconds Kettlebell Russian Twist
Rest 15 Seconds
30 Seconds Weighted Superman Hold
Rest 15 Seconds
30 Seconds Medicine Ball Lateral Climbs
Rest 1 Minute Between Rounds
STIMULUS
Working through 3 movements on a running clock in this midline piece
Each round lasts 2 minutes and there is 1 minute of rest between rounds
Round 1: 0:00 – 2:00
Rest: 2:00 – 3:00
Round 2: 3:00 – 5:00
Rest: 5:00 – 6:00
Round 3: 6:00 – 8:00
Try to stay working for as much of the 30 seconds as possible, as we’ll have rest between movements
Choose weights for the first two movements that are challenging, but ones that allow for 30 seconds of straight work
You can stay at the same weights across or build in load each round
See below for video demos of these movements
MOVEMENT VIDEOS
Kettlebell Russian Twist: https://youtu.be/hX7PsVHGyoE
Weighted Superman Hold: https://youtu.be/h93nGopP8W0
Medicine Ball Lateral Climbs: https://youtu.be/FpaHUsOZZJE