CrossFit – Wed, Dec 6

CrossFit Trivium – CrossFit

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.