CrossFit – Fri, Dec 8

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

We are getting into a weight lifting and barbell conditioning focused session here today with the goal of getting heavy in a weightlifting complex with the Clean + 2 Front Squat + Split Jerk combo, then moving into a light and fast workout with a triplet of Power Cleans + Lateral Bar Hops + Thrusters. The primary objective for the complex is on maintaining a good front rack position and midline stability out of the squat in order to maximize power and keep energy for the split jerk to finish off each set. The goal today would be to have athletes work towards 90%+ of their 1RM Clean and Jerk. For the barbell conditioning effort we want smooth barbell cycling and minimal rest between sets with the goal of maintaining unbroken sets throughout the workou

Warm-up (No Measure)

Warm-Up 2 Sets

30 second Jump Rope Practice

:30/30 Second Banded Front Rack Mobility

:30 Thoracic Extension Against Wall

1 x “Barbell Complex”

* “Barbell Complex”

3 High Hang Muscle Clean and Press

3 Front Squats

3 Hang Squat Cleans

3 Split Jerks w/2sec Pause in Split

Squat Clean + Front Squat + Split Jerk (Every 2:30 x 6
1 + 2 + 1
Starting @ 70% of 1 RM and building to a heavy.)

This session is an opportunity to refine your Clean and Jerk technique while gradually increasing the load. Prioritize form over intensity, and listen to your body. Scale as needed to maintain proper mechanics throughout the complex.

Metcon (Time)

For Time:


Power Clean

Lateral Bar Hop


Lateral Bar Hop


Load: 95/65


Load 115/75
*note these are just hops today

Bonus Fitness (No Measure)

4 Sets

8/8 Front Rack Step-Ups 20’’

8/8 Single Arm DB Z-Press

15 Banded Pull Aparts