CrossFit – Wed, Dec 6

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Today, we are getting after some TnG Deadlift reps today with the goal of continuing to build our posterior chain and moving the progression along towards a new 10RM Deadlift at the end of this cycle. We shouldn’t need a huge amount of time to build working loads here, but should spend specific time talking over what we want to see as the loads get heavier. We will then move through the Dual DB Hang Clean and Jerk technique as well as points of performance for how we want to hold the DB’s in the front rack position as well as body position in the Front Squat as we will see some lower back fatigue develop here as the midline begins to become fatigued. The workout is meant to be a challenging muscular endurance workout targeting the midline and shoulders. Overall we are looking for about a 15:00 Warm-Up to get to loads on the barbell of the Deadlift which means we are starting the Deadlifts at the 20:00 minute mark. This should allow us to get through them by the 35:00 minute mark and transition to the main workout before the 45:00 minute mark on the clock. This will allow us enough time to get through the workout before the end of class, even for those few stragglers than may have chosen loads that take them closer to the time cap of 15:00 minutes.

Warm-up (No Measure)


10 Cat-Cow Stretches

15/15 Hip Circles

10/10 Quadruped Thoracic Rotations

5 Inchworms with Push-Ups

General Warm-Up:

2 Rounds

15 Air Squats

10 Leg Swings (front-to-back and side-to-side)

10 Glute Bridges Specific


2 Rounds

5 Deadlifts with Light Loads

5 Dual Dumbbell Clean and Jerks (light)

5 Abmat Sit-Ups

5 Dual Dumbbell Front Squats (light)

Deadlift (Every 2:30 x 5
10 Reps

Starting @ 60% of your 1RM Deadlift and increasing the load each set. Each set must be completed unbroken.

-Emphasize maintaining a neutral spine throughout the movement.

-Control the descent and explode on the ascent.

-Focus on smooth, unbroken sets

Metcon (Time)


3 Rounds for Time

12 Dual Dumbbell Hang Clean and Jerk 50/35lb

30 Abmat Sit-Ups

12 Dual Dumbbell Front Squats 50/35lb,


3 Rounds for Time

15 Dual Dumbbell Hang Clean and Jerk 50/35lb

30 GHD Sit-Ups

15 Dual Dumbbell Front Squats 50/35lb,

Bonus Fitness (No Measure)

3 Sets, For Quality:

:20/20 Second Copenhagen Plank

8/8 Single Leg Bodyweight Hip Thrust :20/20 Second Single Leg Hip Thrust

Hold Minimal rest between sets today. The focus is to develop Knee, Hamstring & Glute Strength.