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
-then-
w/ light weight
3 Hang Clean + 3 Strict Press
2 Low Hang Clean + 2 Push Press
1 Clean + Jerk
-then-
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