CrossFit Trivium – CrossFit

Daily Focus (No Measure)

We are building into our Split Jerk progression today with some added loads to what we hit week 1 here and with that athletes should have a better gauge and feel for the style and loading today associated with the pauses and singles to end the day. If athletes are feeling good today they can push to 90%+, but ideally we keep just under those loads to make sure we are reinforcing speed and form here.

We will then move into a power focused workout with the barbell complex of Power Cleans and Push Presses into Chest to Bar Pull-Ups that will challenge athletes shoulder stamina and grip endurance. Loads should be a moderate challenging load with the goal of maintaining unbroken sets with quality form.

Warm-up (No Measure)

Foam Roll as we Brief

-then-

3 Rounds

3 Strict Press

3 Split Position Strict Press

3 Strict Pull-ups

3 Power Cleans

5-7 Calorie Echo Bike

-then-

Barbell Technique Work with coach

Split Jerk (Every 2:00 x 6 Sets
Set 1: 2 x 1 Pause Split Jerk + 1 Split Jerk @ 73%
Set 2: 2 x 1 Pause Split Jerk + 1 Split Jerk @ 78%
Set 3: 1 Pause Split Jerk + 1 Split Jerk @ 83%
Set 4: 1 Split Jerk @ 88%
Set 5: 1 Split Jerk @ 88%
Set 6: 1 Split Jerk @ 88%

)

*For the pause split jerk, hold the dip and catch for 1 second each.

*On the pause split jerk + split jerk complexes, note that the 2 x 1+1 is two sets of 1+1 resting as needed between. Do not perform 4 reps straight.

Metcon (AMRAP – Rounds and Reps)

GPP

AMRAP 10

2 Power Clean

4 Push Press 135/95

8 Pull-ups

COMP

AMRAP 10

2 Power Clean

4 Push Press 185/125

8 Chest to Bar Pull-ups

Bonus Fitness (No Measure)

4 Sets

15 Banded Hip Thrust

5/5 Rear Foot Elevated Single Leg Deadlift, Moderate Load

5/5 Crossover Box Step Ups, Light Load