CrossFit – Fri, Aug 11

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Today, we will be working up to a 1RM Back Squat with the goal of hitting a new 1 rep max to end the cycle. Note that on Monday we will be starting off our new cycle, which will test our 5RM, so this should provide a good number that athletes can then use to predict their 5RM on Monday.

Warm-up (No Measure)

2 Sets

1:00 Cardio Choice

5 Tempo Goblet Squats (42×1 Tempo)

2 x (3 Push-Ups + 1 Wall Walk)

10/10 Single Leg Glute Bridge

10 Alternating Bird-Dogs

Back Squat (20:00
Establish a 1 Rep Max)

An ideal way to make our jumps today on the Back Squat would be to hit 5 Reps @ 60%, 3 Reps @ 70%, 3 Reps @ 75%, then singles from 80% on up with the goal of making your final jump from 95-97% to 102%.

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

100 Wallballs

We have “Karen”, which for our elite is no problem to go unbroken, but for most we will need to really think about the most effective way to tackle this workout. A good strategy would be to go 50-40-30-20-10, as this descending rep scheme allows each set to feel that much easier and can keep the rest relatively short. Another would be to tackle a rep scheme of 25-20-20-20-15-15-15-10-10, again in a descending fashion, but just maintaining smaller sets and the goal here would be for them to be short and quick. Have fun and get after it

Bonus Fitness (No Measure)

3 Sets, For Quality

10/10 Terminal Knee Extensions

10/10 Single Leg Foot Elevated Glute Bridges

:30 / :30 second Single Leg Glute Bridge Hold (Foot Elevated)