Happy Birthday Nick Gaetano!

CrossFit Indian Trail – CrossFit

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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


Metcon (AMRAP – Reps)

On the Minute x 7:


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

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


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″


2 rounds for time through this longer conditioning piece

We expect this workout to take around 15-25 minutes to complete


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


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)


These are standard burpees

Just like on the box step-ups, ensure full extension at the top of each rep



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


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


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

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


Kettlebell Russian Twist:

Weighted Superman Hold:

Medicine Ball Lateral Climbs: