CrossFit Open Prep!

CrossFit Trivium!

Its a new year and we are already only about 7 weeks away from the kickoff of the CrossFit Open. The next 2 months our training will be focused on raising our fitness level for this event. Whether you’re planning to do the open or not (I think that you should… here’s an article for why goo.gl/vvj9su ) it will be a great training cycle focused on building our engine. I believe that the CrossFit open is a great way of building a fitness plan that is goal oriented and clearly directed. It also creates a great sense of community and camaraderie in the box. We’ll be doing an event every Friday night where everyone comes together to complete the workouts throughout the open, it’s going to be a lot of fun.  It doesn’t really matter what level you are at because you can scale the workouts CrossFit HQ gives you so, at any age or level you can get something out of it. What are your fitness goals? How do you plan to achieve them? Are you motivated to get there? This will be a good season to put that to the test.

What we know:

    We know: that the CrossFit open will be 5 weeks, 5 workouts. Remember, these are just workouts! Stuff we do every day, programmed over 5 weeks to test our fitness level. We know that workouts can range from 6 minutes to 40-minute time caps, covering a broad time domain. We will prepare for this.

    We know: (for the most part) what movements we will see. Dave Castro will probably throw something in there to surprise us at some point, but we know the basics. This means: Thrusters, burpees, box jumps, TTB, Pull-ups/C2B, Double unders, Clean, Snatch, Muscle ups, Lunges(all kinds) Deadlift, HSPU…. you know.. CrossFit!

    We know: We won’t see things like running, assault bike, rope climbs, ring dips, sandbags.… these are all too subjective and cannot be measured mass scale.

What to expect:

Programming will be focused on building our engine primarily. You can expect some days of multiple metcons with rest in between, and some days of 20+minute workouts. Expect some movements to be repeated in a week. “Grunt work” I call it, movements that give us the most bang for our buck in building that engine. Yes, burpees is one of those movements, in different varieties.

    You can expect: lifting to be lighter, nothing more than 80%. The exception to this may be the back squat. We’ve got to have proficiency with barbell cycling in high rep ranges. Barbell cycling is a key element of “competition: CrossFit, and something that in many ways defines CrossFit as the unique sport that it is. The barbell movements include everything from basic power lifts (like deadlift and press) and the clean-and-jerk and snatch, as well as movement styles unique to CrossFit, such as thrusters, ground-to-overhead, and shoulder-to-overhead. There are other variations of these movements we may hit.

    You can expect: Gymnastics movements such as HSPU working on getting sets of 10 is the goal for RX athletes. Many of us will be working to get our first or a few. If you’re scaling, this isn’t a movement to be concerned with right now, don’t stress.

T2B will be a big focus for gymnastics. There is almost always high rep T2B. We will work these in. Getting comfortable hitting sets of 3-5 at a time, then up to 10. If you’re scaling, K2C, the same goal. High reps.

    You can expect:  “Train your weakness” days. These are days where there will be an option for YOU to pick what movement you work based on your weakness.

    You can expect: To train past open workouts.


There’s more to it, but these are the basics. As we progress on I will continue to send updates on where we are, what we’re doing and why.

Overall, this will be a challenging cycle, but will be very rewarding as we move through it. I’m excited to partner with coaches and athletes in this new year!


CrossFit Trivium – CrossFit


200m run

Couch / pigeon L+R

Activation: plate stack move

Strength / gymnastics

Ring Dips


Mod: Box, ring banded

Teams of 3 and 4

7 minute amrap

As a team complete as many Burpees as possible.

Rest 5 min

7 minute amrap

As a team complete as many wall balls as possible

Rest 5 min

7 minute Amrap

As a team row as many calories as possible

Recess – Day 50

CrossFit Trivium – RECESS

W-U: Warm-up (No Measure)

Baseball Diamond:

2 rounds of:

Home base: 5 burpees

Walking lunges to 1st

1st base: 10 air squats

Bear crawl to 2nd

2nd base: 5 push-ups

Broad jump to 3rd

3rd base: 10 sit ups

Inchworm to home

Skill: Metcon (No Measure)

Coaching Movement:


Strict press


*establish where “moderate” starts

WOD: Metcon (No Measure)

Celebrate 50!

5M EMOM x3

1. 10 burpees

2. 10 walking lunges

3. 10 sit-ups

4. 10 air squats

5. Shuttle sprint

*rest 2:00 between rounds

FUN: Metcon (No Measure)

Pizza Delivery!!

5 burpees per drop!

Redline Friday 10.20.17

CrossFit Trivium – REDLINE

LIFT: Metcon (Weight)

5 sets as heavy as possible

– 5 DB deadlift

– 3 DB thrusters

– 1 DB hang squat clean

COND: Metcon (Time)

For time:

400m run

100 goblet squats 35/25

400m run


CrossFit Trivium – CrossFit

A: Warm-up (No Measure)

Couch / Pigeon L+R


3 rounds

150m row

10 Burpees

10 Barbell Push Press

B: Bergener (No Measure)

Bergener warmup

Conduct 4 repetitions each of the following movements for 3 rounds

– Snatch Pull

– Snatch High Pull

– Muscle Snatch

– Jump and Land

– Hang Power Snatch

B: Squat Snatch (3×3 80%)

Build to 80%, complete 3 sets of 3 reps at that %

C: Metcon (AMRAP – Rounds)

EMOM 20 minutes

Min 1: 8 HSPU

Min 2: 15/12 cal row

MOD: 1 wall walk, hold for :5 seconds at the top, OR 5 KB Strict press

RX+ Deficit HSPU (45+25)

one min = 1 round

Redline Thursday 10.19.17

CrossFit Trivium – REDLINE

REC: Metcon (No Measure)

4 Rounds Not for Time:

– 100m jog

– 15 weighted sit-ups

– 10 split stance Dball Slam L/R

– 10 Bird dogs L/R

– 15 Reverse crunches

MOB: Metcon (No Measure)


Recess – Day 49

CrossFit Trivium – RECESS

W-U: Warm-up (No Measure)

Wall sit relay:

All athletes do a wall sit while athletes perform movements in “waterfall” style:

5 air squats

5 burpees

Sprint to end of rig

2 box jump overs

Sprint back

Teach: Metcon (Weight)

Use Boxes for squat racks



*establish where “moderate” starts

WOD: Metcon (No Measure)

12m AMRAP:

5 push-ups

10 plate G2OH (15/10/5)

20 sit ups

50m sprint(shuttle)

Fun: Metcon (No Measure)


Each athlete gets to be the Coach for a round of red light, green light


CrossFit Trivium – CrossFit

A: Warm-up (No Measure)

Couch / Pigeon L+ R :60 each

Branded shoulder distraction

Across•behind•away L+R :60 each

B: Metcon (No Measure)

Pace Row

Partner 2000m

Do NOT sprint this, it should be about 80% effort. Whatever pace you would row a 5k at.


C: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
Spend 5-7 minutes warmup up the barbel movements and building to the weight.

100% effort on the metcon

8 minute time cap

D: Metcon (No Measure)

Core Cash Out

EMOM 6 minutes

Min 1: :40 second trunk twists #25/15

Min 2: :30 plank hold

Min 3: 10 Hollow Rock


CrossFit Trivium – CrossFit

A: Warm-up (No Measure)

Couch/Pigeon L+R


2 rounds

150m row

10 barbell good mornings

20 barbell deadlifts

30 situps

B: Deadlift (3×5 75%)

Do not need to be TNG. ALL good reps, no rounded backs or weight MUST be reduced.

C: Metcon (Time)

4 rounds

15 t2b

200m run

10 Power Snatch #95/65

Rest :60

18 min time cap

MOD: Leg Raises, Reduce weight on snatch.

Redline Wednesday 10.18.17

CrossFit Trivium – REDLINE

COND: Metcon (Time)

For time:

50 extended arm lunges 15/12/10

25 HR push ups

50 hang snatches 50/35/25

25 HR push ups

50 extended arm lunges

ACC: Metcon (Weight)

3 sets of 15

– 1 arm chinese dumbbell row