CrossFit – Thu, May 2

CrossFit Trivium – CrossFit

Daily Brief (No Measure)

We are tackling a little posterior chain day and high capacity couplet today. The goal here will be to progressively load the bar from the 7s down to the 3s on the Sumo Deadlift with a little more focus talking through key points on the Sumo Deadlift in order for athletes to get a good grasp and feel what they are suppose to feel on the Sumo Deadlift. Many find that they notice their adductors turning on because of the increased stretch here, however we also want to feel the glutes creating extra tension and engagement with the wider stance and pressing out the knees.

We will transition to a sprint couplet of running and hang power clean and jerks. We are looking for the run to start out fast and stay fast with a descending distance here of 600-400-200. Realistically this is like a classic 3 round of 400m runs, except we should be able to hold a stronger pace on the run knowing that the final effort is only a 200m effort. We will be looking to hold close to unbroken on the barbell with a relatively light load of 95/65lb. If you do not think that you can maintain unbroken sets or at least keep the barbell to 2 sets or less we should reduce the load to chase the intensity and hit this one at the correct stimulus.

Warm-up (No Measure)

3 Part Warm-Up ( 15:00 minutes)


400m Run



1:00/1:00 minute Active Scorpion Stretch

:30/:30 seconds Sampson Stretch + Tall Kneeling Hamstring Stretch

1:00 minute Alternating Active Pigeon Stretch


Stability + Activation

2 Sets, For Quality

10 Bradford Press with Lockout

10 Sumo Stance Barbell Good Mornings

:30 second Dead-Bug Alternating Heel Taps

15/15 second Pause Bird Dog Hold

Sumo Deadlift (Every 2:00 minutes, 5 Sets
Set 1: 7 Reps
Set 2: 6 Reps
Set 3: 5 Reps
Set 4: 4 Reps
Set 5: 3 Reps

Loads: Starting @ 60% and increase by feel today and end with 3 Reps round 8 RPE

Metcon (Time)

For Time

600m Run

20 Hang Power Clean and Push Jerk

400m Run

20 Hang Power Clean and Push Jerk

200m Run

GPP Load: 95/65

COMP Load: 115/75

Time Domain: 7:00-11:00 minutes

Time Cap: 15:00 minutes

Bonus Fitness (No Measure)

EMOM x 12

Minute 1: :45 Alternating Single Leg Goodmornings

Minute 2: :45 Banded Face Pulls

Minute 3: :45 Suitcase Carry Marching , Right Arm

Minute 4: :45 Suitcase Carry Marching, Left Arm