CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Today’s session introduces a challenging battery workout that focuses on the barbell, particularly the Clean and Jerk. Here’s the strategy behind it:

Heavy Percentage Work with the Row:

We’re combining heavy percentage work with the Rowing machine to create an effective conditioning workout. While this type of workout often appears in the Open, it typically includes more complexity. By pairing it with purely monostructural exercise like rowing, we can place a stronger emphasis on the barbell and minimize interference. This allows us to target barbell conditioning with fewer distractions than if we were to combine it with high-level gymnastics movements.

Effective Warm-Up and Primer:

Prior to diving into the workout, it’s crucial to spend sufficient time playing with the barbell and priming the system. Athletes should aim to reach at least 80% of their Clean and Jerk one-rep max before beginning the workout.

Power Clean and Push Jerk to Start:

The initial goal is to execute Power Clean and Push Jerk for as long as possible during the workout. However, as we approach 85% on the barbell, athletes may transition to Squat Clean and/or Split Jerk to accommodate the heavier loads.

Today’s session offers an opportunity to work on barbell proficiency and conditioning. The key is to maintain proper form and technique, especially as the weight increases. Athletes should be prepared to adapt their movements to match their capacity and the weight on the barbell.

Warm-up (No Measure)

3 Sets, For Quality

1:00 minute Row: Increase Intensity on Each Set

10 Cossack Squats

:30 second Glute Bridge Hold

1 “Barbell Complex”

“Barbell Complex”

3 Clean Grip Deadlift

3 Hang Clean High Pulls

3 Hang Muscle Cleans

3 Power Clean

3 Push Press

Metcon (Time)

Every 15:00 x 2

30/24 Calorie Row

6 Clean and Jerks @ 75%

20/16 Calorie Row

4 Clean and Jerks @ 80%

10/8 Calorie Row

2 Clean and Jerks @ 85%
*note your weights

Bonus Fitness (No Measure)

4 Sets: For Quality

8-10 Dual Kettlebell Deficit Sumo Deadlifts 3030 Tempo

5-7 Box Piked Deficit Strict Handstand Push-Ups

Rest as needed between exercises