CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Today, we’re diving into a 40-minute EMOM workout. It’s a real test of our athletes’ mental grit as much as their physical prowess. You’ll notice the workout’s intensity gradually builds through the first few rounds. Keep an eye on your athletes around rounds 5-7; this is typically where they’ll find their stride, but it’s also where the true challenge kicks in. The workout can start to feel endless, and this is the moment to really encourage them to stay dialed in, focusing on the quality of their effort and efficiency of their movements.

Remember, the beauty of a 40-minute EMOM lies in its volume-building capacity, without the same level of strain as a shorter, more intense session. These longer, steady workouts are key to building our athletes’ endurance and resilience, preparing them for the high-density, fast-paced sessions down the line. Today’s focus might be on the hips and shoulders, but it’s going to hit the whole body. Encourage your athletes to maintain a sharp focus and precise movements throughout. It’s sessions like these that fortify their overall fitness and capability for future challenges. Keep them motivated, coaches – this is where the groundwork for their progress is laid.

Warm-up (No Measure)

Warm-Up

2 Sets, For Quality:

1:00 Echo Bike

10 Scapular Push-Ups

5 Russian KB Swings

5/5 Crossover Step-ups

Metcon (AMRAP – Rounds and Reps)

GPP

EMOM x 40

Min 1: 12/9 Calorie Echo Bike

Min 2: 10 Kettlebell Swings (53/35)

Min 3: 12/9 Push-Ups

Min 4: 10 Dbl DB Box Step Overs (50/35s) (20″ for All)

COMP

EMOM x 40

Min 1: 15/12 Calorie Echo Bike

Min 2: 15 Kettlebell Swings (53/35)

Min 3: 15/12 Push-Ups

Min 4: 10 Dbl DB Box Step Overs (50/35s) (24/20″ for All)

Bonus Fitness (No Measure)

4 Sets

5 Close Grip Bench Press

10 Dumbbell Pull-Overs