CrossFit Trivium – CrossFit

Daily Focus (No Measure)

The focus today is the barbell. We are working to develop the Clean and Jerk as well as improve our barbell cycling efficiency and stamina. The goal with our specific weightlifting piece is to touch on some different positions in the clean as well as hit the push jerk and split jerk to practice different movement patterns and points of performance. We will then get into an escalating weight barbell cycling and conditioning workout with Clean and Jerks with lateral burpees over the barbell. The athlete is responsible for loading their barbell and knowing when to do so and how to quickly is part of the workout. Spend some time going over cycling patterns pre-workout and let them touch some practice reps of cycling with the lower weights before getting into the workout. We should have already touched the heavier loads in the specific weightlifting portion so that is not necessary here.

Warm-up (No Measure)

2 Sets

5 Inchworm Push-Ups

5/5 Single Leg Kettlebell RDLs, Moderate Load

5/5 Single Arm Overhead Kettlebell Reverse Lunge s, Moderate Load

:15/15 Second Single Leg Glute Bridge Hold

:30 Second Reverse Plank Bridge Hold

-then-

Barbell Warm-up

Weightlifting (5 Rounds for weight)

Every 2:30 x 5

Clean Pull + Low Hang Power Clean

Rest :10

Power Clean + Push Jerk

Rest :10

Power Clean + Split Jerk

Starting @ 70% of Limiter
We are looking to hit cluster style sets here with our Clean and Jerk Complex. For this we want to see a clean pull with the emphasis on being patient and having a high contact point before tackling the low hang which will feel like a floating power clean where we focus on pressing the ground away. Then move into putting that together for a full power clean the push jerk, before resting another 10 seconds and hitting it again with a split jerk. Work on a vertical dip and drive with an aggressive extension, then punch under the bar for both the Push Jerk and Split Jerk

Metcon (2 Rounds for time)

GPP

For Time:

10 Lateral Burpees

10 Clean and Jerks @ 95/65lb

10 Lateral Burpees

10 Clean and Jerks @ 95/65lb

10 Lateral Burpees

5 Clean and Jerks @ 135/95lb

10 Lateral Burpees

5 Clean and Jerks @ 135/95lb,

Time Cap 10:00

-then-

@ 10:00

For Time:

5 Clean and Jerks @ 155/105lb,

10 Lateral Burpees

5 Clean and Jerks @ 155/105lb

COMP

For Time:

10 Lateral Burpees

10 Clean and Jerks @ 135/95lb

10 Lateral Burpees

10 Clean and Jerks @ 155/105lb

10 Lateral Burpees

5 Clean and Jerks @ 185/125lb

10 Lateral Burpees

5 Clean and Jerks @ 205/135lb,

Time Cap 10:00

-then-

@ 10:00

For Time:

5 Clean and Jerks @ 225/155lb,

10 Lateral Burpees

5 Clean and Jerks @ 245/165lb

Bonus Fitness (No Measure)

4 Sets, For Quality:

5/5 Dual Kettlebell Front Rack Bulgarian Split Squat

12 Barbell Hip Thrusts

200ft (60m) Reverse Sled Drag

Rest as needed between sets