CrossFit Trivium – CrossFit
Daily Focus (No Measure)
Today, we are targeting another barbell cycling focused day with the clusters to start things off. This will be a new movement to teach as we haven’t hit clusters for a bit in this cycle, so it will create a good little targeted variance to our weightlifting day. Then moving into a workout with a DT feel, but finishing each set with those 4 Thrusters will get very challenging. The goal today would be to scale athletes to a weight that they will keep the thrusters unbroken and break the complex only minimally in order to keep the pace fast with good mechanics.
Warm-up (No Measure)
7:00, for Quality
10 Bootstrap Squats + Deep Squat Thoracic Rotations
10/10 Single Leg Glute Bridges
10/10 Bird Dogs
8 Inchworm Push-Ups
Barbell Primer (No Measure)
3 Sets
Power Clean
Push Press
Front Squat
Thruster
-then-
3 Sets
Squat Clean
Thruster
-then-
3 Sets
1-2 Clusters building weight to working weight
The focus here is to hit the movements that will directly primer the lift we are about to work through. By breaking it down to each component on the first 3 sets, then putting together the big lifts in the next 3 sets we will prime the athletes to maintain a more upright torso and focus on the drive phase with a quality front rack position.
We are ideally building loads throughout this primer and at the end of the primer should be ready to go.
Cluster (Every 1:30 x 6
2 Reps
)
Squat Clean + Thruster
Start @ 50-55% of Clean and Jerk and Increase to a max for the day
*These are not TnG Reps
Cluster = Squat Clean Thruster
Metcon (Time)
8 Rounds for Time
7 Lateral Burpees Over Bar
6 Deadlifts
5 Hang Power Cleans
4 Thrusters
Rest 1:00 minute between sets
GPP Load: 115/80
COMP Load 135/95
Goal: 1:30 Rounds or Faster
*Choose a weight that allows you to complete the complex in about a minute (this would mean 2 quick drops to finish in time)
Bonus Fitness (No Measure)
3-4 Sets, For Quality
8 Hang Clean High Pulls
:20-:30 second Overhead Barbell Hold
10-12 Glute Ham Raises