CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Today, we are focused on the Clean and Jerk and getting to a heavy on the complex. This is less of a complex than typical today, but we still have to consider the effect of two cleans before the jerk. So, have athletes really focused on a forceful drive out of the hole in order to create a strong braced position to be ready to hit that jerk to finish the complex. We will then move into a fun mixed triplet with burpee box jump overs, and dual kb hang clean and jerks and Wallballs This is meant to create interference both in the push and pull between movements while also elevating the heart rate and turning this into a little burner of an AMRAP.

Warm-up (No Measure)

2 Sets, For Quality:

10 Alternating Deep Lunge Mountain Climber to Stretch

6-8 Med Ball Thoracic Opener

:30-45 second Dead-Hang

-then-

2 Sets, For Quality:

5/5 Single Arm Ring Row

5/5 Single Leg Dumbbell RDLs

5 Barbell Kang Squats , 45/35lb

Weightlifting (5 Rounds for weight)

Every 2:00 x 5

1 Clean

Rest 20 seconds

1 Clean and Jerk

Starting @ 80% of your 1rm Clean and Jerk and increasing the load each set

Metcon (AMRAP – Rounds and Reps)

GPP

11:00 AMRAP

3 Burpee Box Jump Overs 24/2”

5/5 Single Dumbbell Hang Clean and Jerk (50/35)

7 Wallballs (20/14)

COMP

11:00 AMRAP

3 Burpee Box Jump Overs 30/24”

5 Dual Kettlebell Hang Clean and Jerk 53/35

7 Wallballs (30/20)

Bonus Fitness (No Measure)

5 Sets

5/5 Barbell Front Rack Bulgarian Split Squat

5 Weighted Strict Pull-Ups

Rest as needed between sets