Announcements
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)
General
2 Sets, For Quality
:30 seconds Jump Rope Practice
10 Samson Walking Lunges
10 Barbell Upright Row
10e Front Rack Openers
-then-
Plyometric
2 Sets, For Quality Speed + Power
10/10 Single Leg Medicine Ball Rotational Toss
1 x Triple Broad Jump
-then-
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)
GPP
AMRAP 8
20-40-60-80-100… Lateral Hops Over Bar
10 Front Rack Reverse Lunges
Load: 115/85lb
COMP
AMRAP 8
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