CrossFit – Wed, May 8


Cold Plunge is under renovation. We will have it up and running as soon as possible .

The Sauna is still availaible

CrossFit Trivium – CrossFit

Daily Brief (No Measure)

We are starting off the day with a 5×5 Hang Power Clean with the loads staying in the range of 70-80% of 1RM. This will allow us to focus on speed, form, and the turnover from hip extension into the front rack position. Focus on loads that allow for mechanics and power to stay consistent across all sets. The warm-up today will focus on a little general prep prior to hitting some specific plyometric priming work before hitting the Hang Power Cleans.

After our weightlifting work we should be well primed to be at working loads for the Front Rack Reverse Lunges. We will just need to practice a couple reps and make sure that we are at loads that can stay unbroken while maintaining a good quality front rack position throughout the entire 8:00 minute AMRAP. Make sure that athletes are not having their elbows fall or losing midline as they are hitting the reps. If this is happening loads should be adjusted to maintain better positions.

Warm-up (No Measure)


2 Sets, For Quality

:30 seconds Jump Rope Practice

10 Samson Walking Lunges

10 Barbell Upright Row

10e Front Rack Openers



2 Sets, For Quality Speed + Power

10/10 Single Leg Medicine Ball Rotational Toss

1 x Triple Broad Jump


Barbell Warm-up

3 Sets

3 Clean grip RDL

3 Hang clean high pull

3 Clean rack delivery

3 Tall power clean

3 Hang power clean

Hang Power Clean (Every 2:00 x 5
5 Reps
Perform all sets between 70-80% of 1RM Power Clean

We want technically proficient reps and catching high in the Front Rack Position

Metcon (AMRAP – Reps)



20-40-60-80-100… Lateral Hops Over Bar

10 Front Rack Reverse Lunges

Load: 115/85lb



20-40-60-80-100… Lateral Hops Over Bar

10 Front Rack Reverse Lunges

Load: 155/105lb

Bonus Fitness (No Measure)

4 Sets, For Quality

6-8 Glute Ham Raises

30 second Weighted Sorenson Hold

10/10 Side Lying Banded Clam Shells