CrossFit – Mon, Nov 27

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Today, we are getting into a nice little weightlifting ladder in a different style wave format, where we are tackling two waves of 6-4-2, going from 70% to 80% on Clean and Jerk with the emphasis on barbell conditioning and developing mechanics and moderate to heavy loads. The goal with this is to rest just as much time as needed between sets and keep the rest between reps to 15 seconds or less. We will then be moving into a strength conditioning EMOM with the goal of increasing capacity and targeting movement efficiency. The goal is to have little interference between reps and keep the amount of total volume lower in order to allow for greater focus movement integrity.

Warm-up (No Measure)

2 Sets

30 seconds Jump Rope

6 Inchworm Push-Up

10 Bootstrap Squats w/Thoracic Rotations

:10 second Supine Grip Chin-Over Bar Hold

3-5 Banded Broad Jump

Primer (No Measure)

1-2 Sets

3 High Hang Muscle Clean and Press

3 Hang Power Clean and Push Press

3 Low Hang Power Clean and Push Jerk

Then.. build to 70-75% practicing quick singles with good set-up and movement

Power Clean and Jerk (Power Clean and Push Jerk
Every 8:00 minutes, 2 Sets (16:00 minutes)
6 Reps @ 70%
4 Reps @ 75%
2 Reps @ 80%

These reps are not meant to be TnG (unbroken), reset between each rep.

Metcon (AMRAP – Rounds)


EMOM x 12

Min 1: 6 Strict Handstand Push-Ups

Min 2: 2 Rope Climbs

Min 3: 6 Dual DB Hang Clean and Jerk 50/35

Min 4: 12/9 Calorie C2 Bike


EMOM x 12

Min 1: 15 Strict Handstand Push-Ups Min 2: 4 Rope Climbs

Min 3: 10 Dual DB Hang Clean and Jerk 50/35

Min 4: 15/12 Calorie C2 Bike

Bonus Fitness (No Measure)

4 Sets

9 Feet Elevated Ring Rows

7/7 Single Arm DB Z-Press

9/9 Single Arm DB Rows

7-9 Dual DB Bench Press