CrossFit – Wed, Oct 4

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



3 Sets

Squat Clean



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