CrossFit – Mon, Apr 22

CrossFit Trivium – CrossFit

Daily Brief (No Measure)

This is our last Quarterfinal Workout and we get the Barbell. Test not only your Muscular Strength with the top end weights, but also your endurance. If your 1 Rep is anywhere near the last weights, I would recommend going for the RX weight. Have fun with it and lets finish on a FUN note!

Warm-up (No Measure)

2 Rounds

1:00 Echo

5 Empty Barbell Strict Press

5 Empty Barbell RDL

10e Front Rack Openers


w/ light weight

3 Hang Clean + 3 Strict Press

2 Low Hang Clean + 2 Push Press

1 Clean + Jerk


Take 6-8 mins working up the final weight of the day for you

Class Flow

0:00-5:00 Brief

5:00-12:00 Warm-up

12:00-20:00 Barbell Specific Build

20:00-30:00 Heat 1

30:00-38:00 Heat 2 warm-up

38:00-48:00 Heat 2

48:00-50:00 Clean up

50:00-55:00 Core Cash Out

CFG24 Quarterfinals Workout 4 (Ages 16-54) (AMRAP – Reps)

With a continually running clock, complete as many reps as possible in 10 minutes of:

10 clean and jerks, weight 1

Rest 1 minute

10 clean and jerks, weight 2

Rest 1 minute

10 clean and jerks, weight 3

Rest 1 minute

Max-reps clean and jerks in time remaining, weight 4

F: 85lb,125lb,155lb,165lb

M:135lb, 185lb, 225lb, 245lb
To learn more about CFG24 Quarterfinals Workout 4 (Ages 16-54) click here
Modify to

40%-60%-70%-75% of 1 RM Clean and Jerk

Core Cash Out (AMRAP – Reps)

10 Rounds

:20/:10 work/rest

Odd Rounds: Max Rep V-ups

Even Rounds: Superman Hold
score is total v-ups

Bonus Fitness (No Measure)

4 Sets, For Quality

10-12 Goblet Cyclist Squat

20 Banded Y’s

-Max Hex Dumbbell Head Pinch Grip Hold 25/15lb