CrossFit Trivium – CrossFit

Announcement!!! (No Measure)

Ring Muscle Up Clinic

Thursday, August 18th

6:00pm-7:30pm

$35

Sign up sheet will be up on Friday and we will have a Google Form up and running this week that you can find on Facebook

Warm-up (No Measure)

2 Rounds

400m Bike

3/3 Worlds Great Stretch

6 Air Squat/Goblet Squat/Front Squat

9 Arch To Hollows (kip swings)

-then-

Coach Led Barbell Warm-up

Squat Clean (2 x 10 @ 65% )

Rest 1:30 between efforts

Goal is to focus on good technique while increasing cycle rate.

Clean Pull ( 3x 1.1.1.1 @85%;
rest :10 between individual reps
rest 1:30 between sets
)

Do not touch go
Focus on driving through the whole foot as you lift the bar off the floor. Finish with a big shrug.

Metcon (AMRAP – Reps)

GPP

AMRAP 7

3-6-9-12-15…

Power Clean and Jerk 95/65

Hanging Knees to Chest

COMP

AMRAP 7

3-6-9-12-15…

Power Clean and Jerk 165/115

Toes to Bar
GPP:

Focus a good technique on the clean and jerk and pick a weight that allows for sets of 3-4. The knees to chest is a slightly more challenging movement that our standard knee raises. Your knees do not have to literally touch your chest but look to break the plane of the middle of your chest.

COMP:

We are looking at increasing toes to bar volume in this workout. Choose a weight that allows for fast singles on the Clean and Jerk and shoot for big sets on the TTB.

Bonus Fitness (No Measure)

3 Sets
30 Banded Good Morning
:30e Side Plank