CrossFit – Fri, Feb 9

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

We are starting off the day with 4 sets of 3 Front Squats, building from 75% to a heavy triple. The goal for a heavy on the day should be in the range of 87-92% of your 1RM Front Squat. We will then drop the loads, and hit some drop sets with our Back Squat for 4 Sets of 5 with the focus on developing greater muscular endurance and the addition of quality volume. We will then move into a challenging dumbbell movement with the Dumbbell Burpee Cluster which is essentially a Devils Press that is pulled into a Squat Clean Thruster rather than moving directly overhead from the burpee movement. This coupled with the Strict Pull-Up is brought in to create a targeted strength focused conditioning effort that will pack a punch. It also leads into feeling more like a grinder style workout, than the burner that “Fran” normally is. The focus from a class management and coaching standpoint today will be to prime athletes and make sure they feel ready and warm up to 75% of the Front Squat to start our sets of 3 reps. The Front Squat and Back Squat combo should really warm everyone up prior to coaches being able to just talk athletes through the mechanics and goals for the Dumbbell Burpee Cluster. A big thing here will be to ensure we move through full hip extension on the Squat Clean portion of the movement before beginning your Thruster. Focus on quality mechanics today and ensuring athletes have a good understanding of the movement and scaling modifications here.

Front Squat (Every 2:00 x 4
3 Front Squats

Starting at 75% and building to a heavy for the day

Back Squat (
Every 2:00 x 4 Rounds
Set 1: 5 Back Squats at 75% of Heavy Front Squat Triple
Set 2: 5 Back Squats at 80% of Heavy Front Squat Triple
Set 3: 5 Back Squats at 85% of Heavy Front Squat Triple
Set 4: 5 Back Squats at 90% of Heavy Front Squat Triple

Metcon (Time)


3 Rounds for Time

9 Dumbbell Burpee Clusters (50/35s)

15 Strict Pull-ups


3 Rounds for Time

15 Dumbbell Burpee Clusters (50/35s)

21 Chest to Bar Pull-Ups

Bonus Fitness (No Measure)

4 Sets, For Quality

10 Banded Sissy Squat Leg Extensions

5/ Each Chest Support Y–T-A-W

100ft (30m) Reverse Sled Drag