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CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“All you need are these: certainty of judgement in the present moment, action for the common good in the present moment, and an attitude of gratitude in the present moment for anything that comes your way.” – Marcus Aurelius
Weightlifting
Metcon (AMRAP – Rounds and Reps)
3:00 On
3:00 Off
3:00 On
___________________________
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)
1 “Macho Man” Complex:
3 Power Cleans
3 Front Squats
3 Jerks
STIMULUS
GENERAL
Repeating from the start of the cycle (2/5)
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 the 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
You 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 is 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 you 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
Dirty 30 (Time)
For Time:
30 Box Jumps (24/20)
30 CTB PU/Chin Over
30 KBS (53/35)
30 Front Squats (115/85)(75/55)
30 TTB
30 Push Press (115/85)(75/55)
30 Deadlifts (115/85)(75/55)
30 WB (20/14)
30 Burpees
100 Double-Unders
GENERAL
“Dirty 30” is a long grind of a workout that includes a little bit of everything
We expect the 370 total reps to take between 20-30 minutes to complete
BOX JUMPS
Stand to full extension on top of the box
CHEST TO BAR PULL-UPS & TOES TO BAR
Choose variations that allow you to complete 15+ reps unbroken when fresh
See “subs” for modification options
WEIGHTED MOVEMENTS
Let’s choose our barbell weight based off the push press
This should be a weight that you could complete 21+ reps unbroken when fresh
Use a weight for the wallball and kettlebell that you could complete 30+ reps unbroken when fresh
BURPEES
These are standard burpees, requiring full extension at the top of each rep
DOUBLE UNDERS
Choose a rep number or variation that enable you to complete the final movement in 2:30 or less
See “subs” for modification options
STRATEGY
GENERAL
We have 9 movements with 30 reps, which works out to 270 reps total
In the grand scheme of things, how you break up one movement is less important that how you approach that number as a whole
There are some movements where we’ll likely be able to hold on for larger sets than others
However, the right approach is one that allows you to take short breaks between sets
To stay moving forward, try to break up these movements in a way that allows you to rest 10 seconds of less before picking back up
Have the big picture pacing in mind while staying hyper focused on the movement you’re on
See below for several simple ways to get to 30 reps:
1 Set: 30
2 Sets: 20-10 or 15-15
3 Sets: 10-10-10 or 12-10-8
4 Sets: 8-8-7-7
5 Sets: 6’s or 8-7-6-5-4
6 Sets: 5’s
10 Sets: 3’s
We finish out the workout with 100 double unders
With this being the last station, go for big sets and see what you have left:
1 Set: 100
2 Sets: 50-50
3 Sets: 40-30-30
4 Sets: 25’s
5 Sets: 20’s
SUBS
OVERALL VOLUME
Reduce Total Reps (Ex: 20’s)
CHEST TO BAR PULL-UPS
Reduce Reps
Chin Over Bar Pull-ups
Banded Chest to Bar