Announcements
Join us January 27th for our special team workout to support the “Live Like Lou Foundation”
Named in honor of Major League Baseball Hall of Famer Lou Gehrig, Live Like Lou supports ALS families, funds emerging scientists seeking meaningful treatments and cures for ALS, and helps generate awareness of Lou Gehrig’s disease.
You can donate using this link and just search CrossFit Trivium to find our landing page.
CrossFit Trivium – CrossFit
Daily Brief (No Measure)
Today’s workout brings a delightful mix of training elements. We’ll kick off the day by placing special emphasis on mastering the Split Jerk. This is a great opportunity to delve into footwork, overhead stability, and speed. Allocate ample time to guide athletes through the intricacies of this lift. Once the Split Jerk is covered, we’ll transition into the main event—a high-intensity triplet that hones in on barbell cycling and overall capacity. As coaches, our objective is to nurture effective barbell mechanics and ensure athletes can sustain those mechanics throughout all 30 repetitions. With a few key pointers and cues, we can fine-tune and elevate our athletes’ barbell game.
Here’s the game plan: Prioritize the Split Jerk technique during the warm-up, then following the Split Jerk session, conduct a light primer session to prepare athletes mentally and physically for the upcoming challenge. This approach ensures that our athletes grasp the nuances and are fully prepared to conquer the workout ahead.
Split Jerk (Every 1:30 x 8
Sets 1-2: 3 Reps @ 70%
Sets 3-4: 2 Reps @ 75%
Sets 5-6: 1 Rep @ 80-85%
Set 7: 2 Reps @ 75%
Set 8: 2 Reps @ 70%
)
We have implemented some drop sets also today to ensure we refine technique and finish on a solid note.
Maintain a vertical posture during the dip and drive, ensuring the bar stays elevated on the chest in a well-executed front rack position. Emphasize pressing beneath the bar with a strong lockout at the elbow. Engage your core, and on the recovery, bring your feet back together while continuously pressing into the barbell.
Metcon (Time)
GPP
3 Rounds for Time:
400m Run
10 Clean and Jerks 155/105 lb
10 Bar Facing Burpees
COMP
3 Rounds for Time:
400m Run
10 Clean and Jerks 185/125 lb
15 Bar Facing Burpees
Bad Weather and Unsafe Running Conditions subs
Ideally: 1000/900m C2 Bike
If Necessary: 500/450m Row