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Components
Clean
Front Squat
Metcon
Settings
Location
(All)
CrossFit Trivium
Program
CrossFit
Matt's Personal Training
Open Gym
RECESS
Remote Training
Yoga
Date
Workout
CF - 1/12/22 - CrossFit Trivium
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
7:00am CrossFit
11:30 AM CrossFit
4:00 PM CrossFit
5:00 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
28 (10/18)
Workout
CF - 1/12/22
A: Clean Barbell Warm Up
1 Round: Coach led
3 Power Shrug
3 High Elbows
3 Muscle Cleans
3 Strict Press
3 Elbow Rotations
3 Front Squats
-then-
1 Round ** SHOULD HEAR YOUR FEET **
Position 1
3 High Hang Power Cleans
(dip, pull)
Position 2
3 Hang Power Cleans
(dip + hinge, shoulders over the bar)
Position 3,
3 Low Hang Power cleans
(shoulders over the bar)
B: Clean (Build to a heavy single after 3x2 PC)
Clean ( power or squat )
3x 2 power clean @75-85% (singles)
Then
Build to a heavy single (power or squat) in 4 attempts over
C: Front Squat (3x3 @85% 1 RM clean; rest :90 )
3x3 @85% 1 RM clean; rest :90
• Pause :02 in the bottom of first rep
D: Metcon (2 Rounds for time)
2 sets:
2 rounds for time:
20/15 cal row
15 deadlift 225/155
50’ hsw ( 8 wall walk )
Rest :90 btw sets / reverse order each set
1 set = 2 rds of row/DL/hswalk
rest :90 after the 2 rds
start the second set the opposite way you began ie, if you ended on HSWALK, start second set on hswalk
E: Metcon (No Measure)
Bonus Fitness / gymnastics
3 sets:
5 weighted pull up @ 70%; rest :20
Amrap ub strict ring pull up
Rest 2:00
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, January 12, 2022
Male Clients
1
Daniel
Esborg
5:00 PM CrossFit
1 x 1 @ 275 lbs
squat
1
Tyler
Parker
5:00 AM CrossFit
1 x 1 @ 275 lbs
2
Preston
Dial
6:00 AM CrossFit
1 x 1 @ 265 lbs
3
Gavin
Reid
4:00 PM CrossFit
1 x 1 @ 255 lbs
4
Brian
Quigley
11:30 AM CrossFit
1 x 1 @ 245 lbs
4
Matt
Blackburn
5:00 AM CrossFit
1 x 1 @ 245 lbs
5
_Stuart
Chandler
4:00 PM CrossFit
1 x 1 @ 235 lbs
6
Justin
Schot
11:30 AM CrossFit
1 x 1 @ 215 lbs
7
David
Lewis
6:00 PM CrossFit
1 x 1 @ 205 lbs
7
Jordan
Leffel
5:00 PM CrossFit
1 x 1 @ 205 lbs
Female Clients
1
Martha
Quigley
5:00 AM CrossFit
1 x 1 @ 200 lbs
2
Christina
Chandler
5:00 AM CrossFit
1 x 1 @ 195 lbs
3
jessica
white
6:00 PM CrossFit
1 x 1 @ 175 lbs
4
Colette
SavageJones
5:00 AM CrossFit
1 x 1 @ 170 lbs
5
Becca
Esborg
5:00 PM CrossFit
1 x 1 @ 165 lbs
5
Jordan
Wylie
6:00 AM CrossFit
1 x 1 @ 165 lbs
6
Laura Lynn
Williams
11:30 AM CrossFit
1 x 1 @ 160 lbs
7
Amy
Rahn
11:30 AM CrossFit
1 x 1 @ 140 lbs
8
Laura
Kim
5:00 PM CrossFit
1 x 1 @ 135 lbs
9
Private
6:00 PM CrossFit
1 x 1 @ 125 lbs
10
Susan
Abell
4:00 PM CrossFit
1 x 1 @ 120 lbs
Power
10
Tori
Tesmer
5:00 AM CrossFit
1 x 1 @ 120 lbs
11
Viviana
Gutierrez
6:00 AM CrossFit
1 x 1 @ 110 lbs
12
Susie
Bilbro
6:00 AM CrossFit
1 x 1 @ 105 lbs
13
Private
6:00 PM CrossFit
1 x 1 @ 100 lbs
13
Sage
West
11:30 AM CrossFit
1 x 1 @ 100 lbs
13
Taylor Marie
Reid
4:00 PM CrossFit
1 x 1 @ 100 lbs
14
Nicole
Rieman
6:00 AM CrossFit
1 x 1 @ 60 lbs
Power clean
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