Announcements
Cold Plunge is under renovation. We will have it up and running as soon as possible .
The Sauna is still availaible
CrossFit Trivium – CrossFit
Daily Focus (No Measure)
Today is our heavy session on the Deadlift with the focus of hitting a heavy-ish load for 4 reps. We want to make sure athletes are primed and ready to tackle the heavy loads today, so we have our 3 step style progressive warm-up in with the focus on building some body heat, loosening up muscles just enough that would create a limit in our range of motion and then hitting some activation style work to prime our central nervous system and stabilizing muscles today to hit some heavy loads with great form, strength, and stability.
We will then be tackling a burner of a chipper with the focus on keeping things fast and challenging. The goal is to scale all athletes in the gym to be able to complete this fast and ideally in the time frame of 6-8 minutes. This means hitting the bike fast, hitting the burpees fast, and staying close to unbroken on the Double Unders. So adjust levels more so on volume today than movements. For bigger classes we can start on a delay, but with there’s also the need to possibly have two machines and have the first time around on one machine and finish on another. If thats the case we would ideally finish with the Echo so athletes have to sprint to the finish there.
Warm-up (No Measure)
2:00 C2Bike/Echo Bike
into..
Mobility Drills
1:00 minute Foam Roller Thoracic Spine Extension
30/30 second Glute Smash and Floss
30/30 second Couch Stretch
Into..
Stability + Activation
2 Sets, For Quality
10/10 Single Leg Barbell Romanian Deadlift
10 Sumo Stance Goodmornings
3 Inchworms
-into-
Barbell Warm-up
Deadlift (Every 3:00 x 5
Set 1- 6 Reps @ 70%
Set 2- 6 Reps @ 70%
Set 3- 4 Reps @ 75%
Set 4- 4 Reps @ 75%+
Set 5- 4 Reps @ 80%
)
Metcon (Time)
GPP
For Time:
30/22 Calorie C2 Bike
15 Burpees to Target
60 Double Unders
15 Burpees to Target
30/22 Calorie C2 Bike
COMP
For Time:
30/22 Calorie Echo Bike
15 Burpees to Target
90 Double Unders
15 Burpees to Target
30/22 Calorie Echo Bike
Bonus Fitness (No Measure)
4 Sets, For Quality
20 GHD Medball Reverse Hyper Extensio n
30/30 second Banded Paloff Press Hold
10/10 Side Plank Banded Clam Shells