CrossFit – Fri, Feb 23

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

We are getting into a higher skill day with the focus on the Ring Muscle-Up as well as touching on weightlifting technique and barbell cycling. The focus of our weightlifting piece today is to target the range of 70-75% to focus on form and speed on the barbell. Please do not push the loads, as the focus is on form and speed and allowing the body to recover here going into the first week of the Open. Moving into the workout, we want to have some touches on the Ring Muscle-Up, but the idea is to just touch on the scales, modifications and get athletes to their ideal work quicker today as we have a longer workout on the docket. We have placed a rest minute in there to keep intention and focus on the Ring Muscle-Ups and Power Cleans as opposed to doing this as a straight run through on the workout.

Warm-up (No Measure)

2 Sets

1:00 Echo

10 Air Squats

15 second Dead-Hang + 15 second Active Hang

1 “Barbell Complex”

“Barbell Complex”

3 High Hang Muscle Clean

3 Front Squats

3 Tall Cleans

3 Hang Squat Cleans

Power Clean + Hang Power Clean + Squat Clean (Every 1:30 x 8
1 + 1 + 2 @70-75%)

*the goal is unbroken for todays complex

Metcon (Time)


6 Rounds for Time

4 Ring Dips

8 Power Cleans 95/65

12 Wall Balls 20/14lb

Rest 1:00 minute between rounds


6 Rounds for Time

4 Ring Muscle-Ups

8 Power Cleans 135/95

12 Wall Balls 20/14lb

Rest 1:00 minute between rounds
Time Domain: 1:30-2:00 / Set

Bonus Fitness (No Measure)

3 Sets, for Quality

8-10 Incline Dumbbell Bench Press

8-10 Bent Over Barbell Row

10-15 Strict Toes to Bar

35 Empty Barbell Bicep Curls

35 Empty Barbell Strict Press