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CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“There is a reason between listening, and waiting for your turn to speak.” – Simon Sinek
200 m run
5 spiderman and reach
5 russian baby makers
10 alternating cossack squats
5 prone swimmers + 5 slow push ups
10 birdfeeders/side
10 air squats
10 lateral step downs/side
*barbell warmup
Weightlifting
Metcon (Weight)
On the 4:00 x 5 Rounds:
3 Unbroken Sets:
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean
*Repeat From Last Week*
STIMULUS
Today’s Beast Builder is a repeat from last week
The goal is to slightly increase your score
See Demo Video Further Down the Page
Each round is 3 unbroken sets of 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean
These 9 reps are designed to be completed unbroken each round
Rounds start every 4 minutes (0:00 – 4:00 – 8:00 – 12:00 – 16:00)
Start around 40-45% of your 1RM Squat Clean and gradually increase weight as you go
Record all 5 weights used for these rounds
MOVEMENT VIDEOS
Big Squat Clean Complex: https://youtu.be/za0sRxJiqgU
Metcon
Caesar’s Palace (Team Version) (AMRAP – Reps)
Teams of 3
AMRAP 7:
50 Back Squats (155/105)(135/95)
50 Back Squats (185/135)(155/105)
Max Back Squats (225/155)(185/135)
Rest 3 Minutes
AMRAP 7:
50 Bench Press (135/95)(95/65)
50 Bench Press (155/105)(135/95)
Max Bench Press (185/135)(155/105)
Rest 3 Minutes
AMRAP 7:
50 Deadlifts (185/135)(155/105)
50 Deadlifts (225/155)(185/135)
Max Deadlifts (275/185)(225/155)
STIMULUS
GENERAL
Teams of 3 will work through 3 separate AMRAP 7’s with 3 minutes of rest between
Athletes will split reps up how they see fit, with one person working at a time
The work is set at 50 reps on the first two barbells
The scored portions are total reps completed at the final barbell
Enter your total reps at the final back squat, bench press, and deadlift bars separately
Use one bar and change weights, but it is ok to have multiple if teammates are using different weights
Athletes should be able to complete the following reps at each barbell within the workout:
1st Bar: 7-10 Reps
2nd Bar: 5-7 Reps
3rd Bar: 3-5 Reps
STRATEGY
Since we stay at the same movement for all 7 minutes, it’s important to pick rep schemes that allow you and the team to come back for a strong set the next time around
A good break-up strategy is one that helps you avoid excessive muscle fatigue early
You’ll benefit from switching partners before the bar starts to slow down
If you have to struggle to lock out the weight, it’s too late
It’s not about the size of your sets, rather the consistency of all sets
Below are potential break-up strategies on each bar:
1st Bar: 7-10 Reps
2nd Bar: 5-7 Reps
3rd Bar: 3-5 Reps
Having a plan is great, but be prepared to switch up your approach based on how you feel during the workout
Communication is also key here
To avoid any confusion during the workout, tell your partners what total number you’re on, not how many you just did
For Example: “We’re at 30 reps” vs. “I did 5”
Caesar’s Palace (Individual Version) (Time)
For Time:
30 Back Squats (155/105)(135/95)
30 Bench Press (135/95)(95/65)
30 Deadlifts (185/135)(155/105)
20 Back Squats (185/135)(155/105)
20 Bench Press (155/105)(135/95)
20 Deadlifts (225/155)(185/135)
10 Back Squats (225/155)9185/135)
10 Bench Press (185/135)(155/105)
10 Deadliftss (275/185)(225/155)
STIMULUS
GENERAL
We’ll alternate between three barbell movements in today’s workout
This piece is meant to be a moderate-heavy grind
The weight increases with each round as the reps decrease
Your score is total time it takes to complete the 180 reps
You can use three separate barbells, one for each movement
If you don’t have a spotter, don’t put clips on the barbell so you can easily bail if you need to
When choosing the right weights, consider the following recommendations:
1st Barbell: Moderate weight that you could complete for 30+ reps unbroken when fresh
2nd Barbell: Moderate-Heavy weight that you could complete for 20+ reps unbroken when fresh
3rd Barbell: Heavier weight that you could complete for 10+ reps unbroken when fresh
STRATEGY
GENERAL
Let’s look at this workout in two parts: The First 90 Reps and the Last 90 Reps
We can make it our goal to complete the last 90 in around the same time as the first 90
The way we do this is by being a little conservative on the opening round
We open up the first 90 reps of the workout completely fresh and with the lightest weights of the day
This means we could string together large sets if we wanted to
Keeping in mind that we want to maintain our speed on the back half at the heavier barbells, it will be helpful to break these up before you think you need to
A good rule for workouts like this is to break up the movements before they start to slow down
If you have to slowly press our your bench presses at the end of sets, it’s too late
These slow press outs indicate excessive muscular fatigue, which means we have to rest a long time before being able to come back for another good set
Make a mental note of your time after the 30 deadlifts and again after the final set of 10 deadlifts to see how effective your pacing and strategy was
See below for options on how to break up each round within this workout
SETS OF 30
1 Sets: 30
2 Sets: 15-15
3 Sets: 10-10-10
4 Sets: 8-8-7-7
5 Sets: 6-6-6-6-6
Extra Credit
Metcon (No Measure)
Not For Time:
50 GHD Sit-ups
50 Rower Pike-ups
50 V-ups
STIMULUS
GENERAL
We’ll work through 3 midline movements in this high interference piece
The workout is not for time, but try to push yourself through larger sets while maintaining quality and controlled movement
See below for movement demos
MOVEMENT VIDEOS
Rower Pike-ups: https://youtu.be/bNWlIZOA0PI
V-Ups: https://youtu.be/x2aHxUQrljI
GHD Sit-ups: https://youtu.be/EeJEx5-YO88