Announcements

Cold Plunge is under renovation. We will have it up and running as soon as possible .

The Sauna is still availaible

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

We are getting into some technical work on the Olympic lifts today with our Clean and Jerk Complex today. The focus here will be again working at the Low Hang position in order to really get athletes to understand how to press the ground away, keep their torso over the bar and stay strong through the middle of the lift. We will also want to target some Split Jerk Technique and prior to the weightlifting portion today as it is a lift we haven’t hit the combination in a weightlifting complex and combination as much recently.

The weightlifting component will prime the system and get us ready to tackle the more moderate loading on the barbell in the Thruster that should create a big challenge today with the combination of Rowing and Strict Pull-Ups. The combo here and AMRAP style is similar in style and feel to the workout we hit a couple weeks ago where we have a max rep finish to each AMRAP time, but there is no rest between AMRAPs which means that this will be a straight 10:00 minute clock for max reps.

Warm-up (No Measure)

General

2 Sets, For Quality

12/9 Calorie Row

10 Samson Walking Lunges

8-10 Kettlebell Taters

Into..

Plyometric

2 Sets, For Quality Speed + Power

10/10 Single Leg Medicine Ball Rotational Toss

20 Parallel Rotational Medball Throw Drill

10 Rotational Medball Slams

-into-

Barbell Warm-up w/ Coach

Hang Squat Clean + Jerk (6 Rounds for weight)

Every 2:00 x 6

2 Low Hang Squat Cleans + 1 Split Jerk

Starting @ 70% and increasing by feel today to around 8 RPE

Metcon (AMRAP – Reps)

5 Sets

AMRAP 2

6-7-8-9-10 Thrusters

15/12 Calorie Row

-Max Strict Pull-Ups in the Remaining Time

GPP

95/65lb

COMP

135/95
*no rest between sets

Bonus Fitness (No Measure)

3 Sets, For Quality

20 Banded Face Pulls

16 Dual Kettlebell Gorilla Rows

8-10 Seated Dual Dumbbell Strict Press