CrossFit Trivium – CrossFit Warm-up (No Measure) 3 Sets (1st round coach led) :30e Twisted Cross :30e 90/90 Chest Stretch on Rig 5e Worlds Greatest Stretch -then- 2 Rounds 100m Jog 5 Ring Rows 5 Knee Push-ups 5 Air Squats (2nd round graduate to pull-ups and push-ups) Partner Metcon (Time) GPP/COMP 6 Rounds for Time w/ Partner 400m Run (together) 6 Rounds of Cindy (you go i go)Partner 1 will complete a full round of Cindy, then Partner 2 will complete the 2nd round. Continue this for 6 total round (3 each), then go back on the run. (together)Read more

CrossFit Trivium – CrossFit Daily Brief (No Measure) We are tackling a mental grit and lactate threshold style capacity workout. The goal here will be to really lean into this workout and see how long you can sustain. The goal will be to finish the entire 28 minutes for our athletes, which could mean adjusting some of the volume. In order to have this be effective, the athletes should be able to complete each working set in under 45 seconds, then have 15 seconds to gather their breath and refocus on the next movement. Warm-up (No Measure) 2 Rounds, For Quality 1:00 Erg (bike and ski) 10 Alternating Scorpions 10/10 Quadruped Thoracic Rotations 10 Bootstrap Squats 5 Inchworms + Push-up 10 Lateral Hops Metcon (AMRAP – Rounds) GPP EMOM x 28 Min 1: 12/9 Calorie Echo Min 2: 12 Lateral Burpee Over Bar Min 3: 10/8 Calorie Ski Min 4:...Read more

CrossFit Trivium – CrossFit Daily Brief (No Measure) For the strength/ weightlifting portion of the workout today we will be working from the floor and developing our strict press capacity as well as our stability overhead with a pause of 10 seconds. The goal today will be to ensure a stable and neutral midline as hyperextension of the lumbar spine will be of prime importance today. We have a fun little style of a workout today with two couplets done in a chipper style format, however the total volume remains similar to that of something like “Fran” or “Diane” where we keep the total reps lower in order to allow for intensity to be the driver of the day. The 3:00 minute rest period is meant to allow for just enough time to recover, adjust loads and get into Part B of the workout. For class management purposes you can...Read more

CrossFit Trivium – CrossFit Daily Brief (No Measure) We have a fun two part class today with a little strength EMOM and then moving into a very classic triplet here with the mix of Wall Balls and Toe to Bar. Our goal with the 12:00 minute EMOM is to find loads that create a solid foundational framework for movement and don’t overly challenge us. Think about this as a deload on the body and just a focus on mechanics and stability. Warm-up (No Measure) 3 Sets 5/5 Worlds Greatest Stretch 3/3 Samson Lunges 5 Air Squats/Empty Barbell Back Squats/ Light weight Back Squat 10/7 Calorie Row Strength (2 Rounds for weight) EMOM x 12 Min 1: 5 Pause Back Squats (2sec) @ 7 RPE Min 2: 10 Dual Kettlebell Front Rack Tall Kneeling to Standing Min 3: Rest Metcon (AMRAP – Rounds and Reps) GPP AMRAP 12 20 Wallballs (20/14)...Read more

CrossFit Trivium – CrossFit Daily Brief (No Measure) Today is a good test day to go after a heavy for the day or a new 1RM Snatch. We can work with either a Power Snatch or Squat Snatch today as we make our way up to a heavy for the day. The goal here is to give athletes a good primer and then allot them 15 minutes to work their way up with singles until they reach a max. Have athletes work up quickly to 75-80%, then start to give themselves longer periods between lifts after 80%. For newer athletes the focus will be to work from the Hang Snatch and catch in a power position, then ride into a squat, or stand up then move into an overhead squat. This is effective for teaching the mechanics of the Snatch and progressively building up confidence over time. We are working...Read more