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CrossFit Trivium
Program
CrossFit
Matt's Personal Training
Open Gym
RECESS
Remote Training
Yoga
Date
Workout
Weightlifting Cycle Make up day - CrossFit Trivium
Class
(All)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
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Workout
Weightlifting Cycle Make up day
Weightlifting
Lat release with lacrosse ball 2 min each side, banded front rack mobilization 2 min each side, ankle dorsiflexion mobilization 2 min each side
Front squats 5 sets 6 reps (moderate to light loads) super set with Cossack Squats 6 reps at 33 x 1 tempo with just the barbell REST as needed between sets.
Snatch complex EMOM every 2 min for 10 rounds work up to 70-75% of full snatch - Snatch high pull into mid hang power snatch into low hang full snatch
2 rounds- over head plate carry from 30secs to 1min- paired with 50' bear crawl and a 30 sec -1 min dip hold. Rest as needed betweens sets
Weightlifting
Pec release with lacrosse ball 2 min each side, ballistic arm swing 20 each side, banded shoulder flexion with ER 2 min each side
Bench press 4 sets of 8 (moderate loading) super set with seated military presses 6-8 reps as heavy as good for form allows rest as needed between sets
clean and jerk complex - EMOM every 2.5 min for 7 rounds - mid hang power clean + full power clean + front squat into a power jerk. start @65% of clean jerk and build to no more than 80%.
4 rounds - as heavy as possible suitcase carry for 1min- into 1 min L-sit hold on paralets or hanging - 1 min of weighted back squat hold
Weightlifting
Pec release with lacrosse ball 2 min each side, ballistic arm swing 20 each side, banded shoulder flexion with ER 2 min each side
4 sets of Tempo Bulgarian splits squats 31x 1 5 reps per side at the time - moderate loading
Clean and jerk complex- E2 min x 8 rounds -clean high pull + mid hang power clean + low hang squat clean + power jerk start at 60% of max clean and jerk and build to no more than 80%
Every 3 min 5 rounds - 6-8 L-sit seated Arnold presses with 2 DB as heavy as good form allows - 10 V-ups or 30 sec hollow hold- 14 alternating weighted lateral step ups
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Whiteboard:
Sunday, January 23, 2022
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