CrossFit Trivium – CrossFit

Daily Focus (No Measure)

The focus today is on the barbell. We will be starting off the day with a little more technical focus on the Clean, with the combination of the Muscle Clean + Hang Power Clean. The goal here is to have athletes really focus on how they are bringing that barbell up and close to their body by tracing a line from the hips to the shoulders as they extend through the barbell in the Muscle Clean. Note that the position from the floor should start in a dynamic position with the barbell close to the shins. We will start at 40% of their Power Clean, building to something that is heavy for the day. Most athletes for a Muscle Clean can get to around 60% of their Power Clean as a finishing percentage. We will then transition to the workout today, which is heavy on hip extension and the primary focus being barbell cycling. We have allotted some specific time for barbell cycling today to help athletes understand the importance and nuances of different styles and cadence in barbell cycling. The combination with the Echo Bike will surely get the quads pumping towards the end of this one. Have fun and get after it!

Warm-up (No Measure)

3 Sets, For Quality

10 Alternating Box Step-Ups

5 Tall Muscle Clean

10 Behind the Neck Barbell Front Rack Punch Throughs

10 Barbell Goodmornings

5 Tall Box Jumps

-then-

Coach Led Barbell Warm-up

Weightlifting (6 Rounds for weight)

EMOM x 8

Muscle Clean + Hang Power Clean

@ 40%+, increasing loads

% of Power Clean

Metcon (Time)

GPP

For Time:

3-6-9

Hang Power Clean 135/95

Calorie Echo

Rest 2:00 minutes

6-9-12

Hang Power Clean 115/75

Calorie Echo

Rest 2:00 minutes

9-12-15

Hang Power Clean 95/65

Calorie Echo

COMP

For Time:

3-6-9

Hang Power Clean 185/135

Calorie Echo

Rest 2:00 minutes

6-9-12

Hang Power Clean 155/105

Calorie Echo

Rest 2:00 minutes

9-12-15

Hang Power Clean 135/95

Calorie Echo

Time Domain: 9:00-12:00 minutes

Time Cap: 15:00 minutes

Bonus Fitness (No Measure)

15:00 minute EMOM

Minute 1: 30 Second Single Leg Medicine Ball Rotational Toss (Right Leg)

Minute 2: 30 Second Single Leg Medicine Ball Rotational Toss (Left Leg)

Minute 3: 40 Second Parallel Rotational Throw Drill

Minute 4: 40 Second Skater Hop and Stick

Minute 5: Rest