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CrossFit Trivium – CrossFit

Daily Focus (No Measure)

The focus today will be on the Barbell and we are taking some time to build into some technique for the Clean and Jerk by working a complex with a pause clean at below the knee before moving into a full clean and then hitting a quality split jerk overhead to finish. The goal here is to build positions from the floor with the focus of pushing the ground away as we move past the knees. We will spend the first part of 2-3 of class on the warm-ups, primers and lifting portion before moving into the barbell conditioning piece.

Warm-up (No Measure)

For Quality :

2min Cardio

then. 3 sets

5/5 world G. Stretch

5 Bootstraps

5/5 KB thrusters

8 KB american swings

Clean and Jerk (5 Rounds for weight)

Every 2:00 x 5

Clean and Jerk Complex

Pause Clean Below Knee + Clean + Split Jerk

Set 1: 2+1+1 reps @ 65%

Set 2: 2+1+1 reps @ 65%

Set 3: 1+1+1 reps @ 70%

Set 4: 1+1+1 reps @ 75%

Set 5: 1+1+1 reps @ 75%
On the Pause Clean, we are looking to hold positions below the knee for 1-2 seconds then explode through the hips to the catch position. We are looking for a squat clean today as the emphasis is on technique. We want to hit full extension before pulling the bar back down into the front rack position as we descend into the Front Squat. We will then hit a quality split jerk with the focus on dropping the back knee and keeping the hips underneath the torso and barbell to create a solid base position in the catch.

Metcon (3 Rounds for time)

GPP

Every 5:00 x 3

21 Wall Balls @ 20/14

18 Lateral Burpee Over Bar

9 Deadlifts 225/155

COMP

Every 5:00 x 3

21 Wall Balls @ 30/20

18 Lateral Burpee Over Bar

9 Deadlifts 315/205
Primary Goal: Sub 3:00 Round

Bonus Fitness (No Measure)

4 Sets, For Quality:

5-10 Box Pike Handstand Push-Ups

100ft (30m) Sled Push, Moderate Load

:30 Second L-Sit Hold

100ft (30m) Dual Kettlebell Farmers Carry, Heavy Load

Focus:

Upper + Lower Body Press, Carries and Holds