CrossFit – Fri, Dec 29


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Holiday Schedule

Monday, December 25th (no classes)

Tuesday, December 26th (7am, 11:30am, 4,5,6pm + Open Gym)

Monday, January 1st (no classes)

Tuesday, January 2nd (normal schedule)

CrossFit Trivium – CrossFit

Warm-up (No Measure)

3 Sets

1:00 Jog on Runner

6 Push-ups

3 Tall Muscle Clean

3 Front Squats

3 High Hang Squat Clean

6 Lateral Hop Over Bar

Metcon (a) (Time)



Front Squat (75/55)

Lateral Burpee Over Bar



Front Squat (95/65)

Lateral Burpee Over Bar

Metcon (b) (Weight)

With Remaining Time:

Establish a 1 RM Clean
Time Cap to Complete both pieces is 12:00

High Hang Clean + Hang Clean + Clean (Every 2:00 x 5
1 Set
Starting at 60%)

3 Position Clean, incorporating High Hang, Hang, and Floor Cleans. This sequence is excellent for reinforcing various phases of the clean, honing technique, and muscle memory. Athletes will do the High Hang and Hang positions unbroken, before dropping the bar and finishing with the full clean from the floor.