CrossFit – Fri, Apr 5

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

We have a fight gone bad style workout today, with the goal to increase our capacity across a wide range of movements and have some focal components to the workout rather than just focusing on total reps across all. The idea here is to think about the training stimulus associated with the workout rather than just the overall score today. We have a wide range of ways to tackle this workout and for many, leaning into a strength would be the way to get the most total reps for each set. However, today the focus will be to have athletes focus on their weakest movement and work to accomplish the most reps there then reducing volume on the other movements to keep the focus on their limiter. This is a way to change the way athletes think and approach workouts and is a wonderful way to bring in a different coaching talking point to the day.

Warm-up (No Measure)

2 Sets

1:00 minute Ski

15 Banded Goodmornings

:15 Active Hang

8 Inchworm to Hollow

10 Hollow Rocks

30 second Wall Supported Handstand Hold


Movement Specific Warm-up

Metcon (AMRAP – Reps)

3 Sets for Total Reps:

1:00 Bar Facing Burpee

1:00 Deadlift

1:00 Toes to Bar

1:00 Alt. DB Hang Snatch

1:00 Calorie Ski

1 Minute Rest


Barbell: 155/105

Dumbbell: 50/35


Barbell: 225/155

Dumbbell: 70/50

Score = Reps / Set
Bigger classes can switch to Lateral if needed, but try to break up into 3 “waves” separated by 2:00 to maximize space for bar facing

Bonus Fitness (No Measure)

4 Sets, For Quality

10 Glute Ham Raises

15 second L-Sit

20 Banded GHD Hip Extension

25 second Max Rep Alternating V-Ups

Rest as needed between sets