CrossFit – Tue, Sep 19

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

We are getting into a very specific barbell day here with the Clean and Jerk. We will start off with a specific focus on a technical complex today that will force us to keep loads lighter, but help to reinforce speed through the middle, a vertical dip and drive on the split jerk, and quality positions from the hip to the floor. We are starting off with a very specific warm-up today that should lead us directly into the barbell primer, where our main focus is to cue athletes through the complex then have them work up to their starting weight on the barbell. We are giving 3:00 minutes for each complex today because there are 6 movements within each complex and that will take some time to get through. The complex should have athletes feeling good and warm before moving into the barbell cycling piece. All we want to do here as coaches is to have athletes adjust loads then talk through how the flow goes and the intent. This is meant to be a sprint style descending rep scheme with a “DT’ feel.

Warm-up (No Measure)

12:00 minute EMOM, Alternating Movements

minute 1: Choice Cardio

minute 2: 10 Banded Good Mornings + 5 Inchworm Push-Ups

minute 3: “Barbell Complex”

minute 4: Rest and add a little weight to the barbell

“Barbell Complex”

3 High Hang Muscle Clean

3 Hang Power Clean

3 Push Press

3 Front Squat

3 Split Jerk

Each round decrease by 1 rep on each movement and add a little load

Primer (No Measure)

Get to Working Weight (17:00-25:00)

*Coaches Notes

Go over the complex for the day, talking through points of performance at each position.

High Hang = Hip (Dip and Drive vertically through the bar, pull under fast!)

Hang = Top of the knee / mid to low thigh (Stay over the bar, push through the floor, then jump vertically up and through the bar, coming behind the bar only once we start the pull under the bar)

Full Clean = Floor (Put it together, smooth off the floor and fast through the hips)

Have athletes work to keep a vertical torso on the Jerk Dip Drive, then punch through the bar keeping the bar over the midline of the body and bending the back knee.

Clean and Jerk Complex (5 Rounds for weight)

Every 3:00 x 5

High Hang Squat Clean

Split Jerk

Hang Squat Clean

Split Jerk

Squat Clean

Split Jerk

Starting @ 70% of 1RM Clean and Jerk, Building over 5 Sets

*Drop from the top after each Jerk (unless it is under 95/85 lbs)

Metcon (Time)

For Time:



Hang Power Cleans

Shoulder to Overhead




These weights should be challenging, so even if we need to modify, choose a weight that 10 Shoulder to Overhead may need to be done in 2 sets

Bonus Fitness (No Measure)

Strict Handstand Push-Up Development

Part A)

Level 3:

3 (sets) x 50% of Max Unbroken reps

Rest as needed between sets

Level 2:

3 x 50% of Max Unbroken Reps

Complete with an Abmat & Plate

Rest as needed between sets

Level 1:

3 x 50% of Max Unbroken Reps

Complete in Box Pike Position

Rest as needed between sets

Once you complete the above percentage work, please then complete the Accessory work below:

Part B)

Level 3 & 2:

2 Sets, For Quality:

40 Second Wall Supported Handstand Hold

20 Banded Tricep Extensions

Rest as needed between sets

Level 1:

2 Sets, For Quality:

20 Second Wall Supported Handstand Hold

30 Banded Tricep Extensions