CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Today, we are tackling our other Power movement, the Power Clean. Like Tuesday, we are challengin you with a 10:00 EMOM. The goal here will be to warm-up athletes and get them primed to 70% of their Power Clean for the day. We are looking to hit a heavy single for the day with a chance to hit a new 1RM. After that we are grouping up to hit a true partner version of the QF workout. Load up and have some fun!

Warm-up (No Measure)

3 Sets

10 Lateral Line Hops

2 Inchworm + Push-up

5 Kip Swings

-then-

2 Rounds

5 Empty Barbell RDL

5 Clean Grip High Pulls

5 Tall Cleans

-then-

Barbell Warm-up

Power Clean (EMOM x 10
Starting 70% and build)

Teams of 2 Metcon (AMRAP – Reps)

GPP

5 Rounds

2:00 Work/ 2:00 Rest

10 Synchro Lateral Burpee Over Bar

10 Synchro Front Squat (135/95)

w/ Remaining Time

Max Rep Pull-ups (1 athlete working at a time)

COMP

5 Rounds

2:00 Work/ 2:00 Rest

10 Synchro Lateral Burpee Over Bar

10 Synchro Front Squat (185/125)

w/ Remaining Time

Max Rep Ring Muscle Ups (1 athlete working at a time
score is total number of pull-ups/ring muscle ups

Bonus Fitness (No Measure)

4 Sets, For Quality

10-12 Bent Over Reverse Flys

10-12 Hollow Body Banded Lat Pull-Downs

8/8 Contralateral KB RNT Front Rack Step-Up