CrossFit – Mon, Feb 12

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

The workout has some similarities to a workout we hit a couple weeks ago when we hit Power Snatches on the same 5-4-3-2-1 up to 90%, then went into a fast burner with the run and Power Snatches. This week we flip-flopped the challenge here, just like we may see in the Open and are doing the 8:00 minute AMRAP first, resting 2:00 minutes and adjusting loads, then getting into the 5-5-3-3-1 up to 90% on the Power Clean. We chose to do it this way as it really targets battery work, barbell conditioning, and the Power Clean is much safer to hit after some intensity than the Snatch.

Warm-up (No Measure)

2 Rounds

10 Cossack Squats

10 Scapular Push-Ups

10/10 Single Leg Glute Bridges

1 “Barbell Complex”

5 Barbell RDL

5 Clean High Pulls (from the hang)

5 Tall Muscle Cleans


Then Coach Specific Barbell Primer

Metcon (AMRAP – Rounds and Reps)



Rounds of “The Chief”

3 Power Clean, 135/95

6 Push-Ups

9 Air Squats

*EMOM Starting @ 0:00

Complete 5 Lateral Burpees over the Bar*

Rest 2:00 then

Metcon B (5 Rounds for weight)

Part B)

From 10:00-18:00

For Time:

5 Power Clean @ 70%

5 Power Clean @ 75%

3 Power Clean @ 80%

2 Power Clean @ 85%

1 Power Clean @ 90%

Bonus Fitness (No Measure)

4 Sets, For Quality:

8/8 Single Arm DB Z-Press

10 Chest Supported Dual Dumbbell Row

20 second Ring Support Hold