CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Today, we are getting into a fun little primer of a Clean and Jerk Complex today to start things off. This is meant to target specific points and keep touches on the barbell as we get into our 1RM test at the beginning of next week. We will then be moving into a 2 round workout that feels a little bit more like a chipper than a 2 round for time workout. The goal here is to hit a challenging workout and good combination of movements without overloading anything in order to allow the body to recover and adapt this week.

Warm-up (No Measure)

2 Rounds

30 Line Hops (over and back = 2)

10 Cossack Squats

20 Plank Shoulder Taps

:30sec Glute Bridge Hold

5 Broad Jumps For Distance

Weightlifting (5 Rounds for weight)

Every 2:00 x 5

1 Power Clean + 1 Jerk + 1 Front Squat + 1 Jerk

Ideally holding between 60-70%
These can be Push Jerk or Split Jerk or a combination of the 2

Metcon (Time)

GPP

2 Rounds, For Time:

600m Run

36 Wall Balls 20/14

18 Toes to Bar

18 Alternating Hang Dumbbell Clean and Jerk 50/35

COMP

2 Rounds, For Time:

600m Run

36 Wall Balls 20/14 lb, (9/6kg)

24 Toes to Bar

12 Alternating Hang Dumbbell Clean and Jerk 70/50lb

Bonus Fitness (No Measure)

3 Sets : For Quality

8-10 Reverse Nordic Curls

10-12 Anterior Tibialis Raises

:40-:60 second Wall Sit