CrossFit Trivium – CrossFit

Daily Focus (No Measure)

We are finishing up our strength tests this week with our 1RM Deadlift. The reasoning behind this today was to keep the CNS fresh earlier in the week rather than taxing ourselves with a max Deadlift earlier in the week. By finishing the week here we were able to hit a better result on the Back Squat, Bench, Power Snatch, and Power Clean. Take a big focus to turn on the core, glutes, and hamstrings today prior to having athletes start in on the build for the Deadlift.

Warm-up (No Measure)

2 Sets

10 Banded Good Morning

10 Reverse Lunges

5 Wallballs

:15 Handstand Hold

-then-

2 Sets

50′ Suitcase Carry Each Side

5 KB RDL

-then-

Deadlift Warm-up

Deadlift (20:00 to Establish a 1RM)

Metcon (Time)

GPP

For Time

2 Rounds For Time

500m Row

25 Handstand Push-ups

25 Wallballs (20/14)

COMP

For Time

2 Rounds For Time

500m Row

25 Handstand Push-ups

25 Wallballs (20/14)

*1st round strict for Comp

Bonus Fitness (No Measure)

4 Sets, For Quality

10 Glute Ham Raises

15 Banded GHD Hip Extension

-Max Effort Sorenson Hold (Unbanded)

Rest as needed between sets