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Prom of the Decades for ALS | Sept. 2nd @ 7PM!

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Food, desserts & drinks are provided! *Drinks include soda, water, beer, wine, champagne, hard seltzer, AND signature mocktail!

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Today, we have a two part workout with both pieces requiring some attention to make sure the class is run well and we get what we want out of the day. The warm-up will serve as a very good general prep to get us ready to move into the barbell complex. We should as coaches have a good understanding of how we want to talk through the progression here and allow athletes time to build to around 75% for the Clean and Jerk Complex. This should take 7 minutes or so and during that time get in a few pull-ups and build weight for the weighted strict pull-ups. We will be looking at this like a quality superset and if done for time would be a really great challenge of a workout. The 4 sets will pack a punch, but due to the rest time allow for ample ability to hit the percentages and also clean things up by the 16:00 minute mark on the clock. We will then move to a simple, but effective triplet with the goal of pacing out the Wall Balls and Echo to allow for clean reps on the Bar Muscle-Up. We have moved to a pull-up variation as the main scale today to keep in line with the goal improving our overall capacity in our maximum pull-up strength and this serves as nice drop sets to the weighted strict pull-ups done in the strength portion of today’s workout.

Strength (8 Rounds for weight)

Every 4:00 minutes, 4 Sets

Complete

1 “Clean and Jerk Complex”

5 Weighted Strict Pull-Ups

“Clean and Jerk Complex”

1 Power Clean

1 Low Hang Squat Clean

2 Jerks

(unbroken)
Holding between 75-85% of your 1rm clean and jerk for the Complex

And start at around 70% of your 1RM weighted pull-up for the 5 reps

Goal: Complete the complex unbroken and aim to make each movement look and feel fast. Your attention should be on the split jerks, particularly that second rep. Brace your midline, engage your front rack position each time.

We will then go to the rig and perform 5 weighted strict pull-ups with a load that is somewhere around 70-80% of our 1RM weighted pull-up from the total we completed in Week 1 of the cycle.

Metcon (Time)

GPP

3 Rounds for Time

25 Wall Balls 20/14lb, (9/6kg)

20 Kipping Pull-Ups

15/10 Calorie Echo Bike

COMP

3 Rounds for Time

25 Wall Balls 20/14lb

15/10 Calorie C2 Bike Standing

10 Bar Muscle-Ups
Time Cap: 15:00 minutes

Goal: 8:00-12:00 minutes

The focus today is on pure output and moving quickly. The bar muscle-ups are meant to be the crux of the workout, while still leaning into the fact that the quads will get pumped and you will need to keep a strong pace on the Wall Balls and Bike.

Bonus Fitness (No Measure)

Part A)

3 Sets, For Quality:

10 Second Top of Pull-up Hold

Straight into

20 Second Active Hang Hold

Rest as needed between sets

Level 3: As prescribed

Level 2/1: With Green or Red band

Part B)

3 Sets, For Quality

8-10 Reverse Nordic Curls

10/10 Single Arm Dumbbell GHD Preacher Curls