Announcements

Prom of the Decades for ALS | Sept. 2nd @ 7PM!

PLEASE PURCHASE YOUR TICKETS THROUGH THIS LINK ASAP IF YOU HAVE NOT DONE SO ALREADY!!!

Food, desserts & drinks are provided! *Drinks include soda, water, beer, wine, champagne, hard seltzer, AND signature mocktail!

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Today we are getting after a little unilateral strength work with the barbell back rack reverse lunge for 10 reps on each side and combining that with our max unbroken strict pull-up set. The goal here is to establish some baselines that we can build off of over the next 10 weeks. The goal with this cycle will be to spend some extra time on muscular endurance, unilateral strength work, and adding in some good bodybuilding accessory work. For those that have members stay after to do the accessory work, they will see huge dividends in their strength development and how they feel week to week.

Warm-up (No Measure)

200m Run, Easy

Into

2 Sets, For Quality:

:30 Superman Hold

:30 Hollow Body Hold

10 Bodyweight Cossack Squats

10 Second Rig Dead Hang Hold + 10 Scapular Pull-Ups + 10 Second Top of Pull-Up Hold

Into

200m Run, Moderate

**If you’re unable to complete the Top of Pull-Up Hold unassisted, please complete a Top of Ring Row Hold.

Back Rack Reverse Lunges (In 12:00
Establish a 10 rep max each leg)

Rest as needed between sets while you’re building up in load. A great goal today would be to surpass 70% of your 1-rep max Front Squat. This cycle we’re going to have weekly dedicated sessions to improve this score.

We will be loading the Back Rack Reverse Lunges and when you feel ready tackle 10 on the right and then 10 on the left. You can rest between legs, but no longer than 1:00 minute.

Max Rep Strict Pull-up (AMRAP – Reps)

1 Effort of Max Rep Strict Pull-ups
*warm this up while you are doing your Lunges and then attempt a max rep after you establish your 20 Rep Max Lunge

Metcon (Time)

GPP

3 Rounds for Time

400m Run

12 Pull-Ups

10 Front Squats 95/65

6 Burpee Chest to Bar Pull-Ups

COMP

3 Rounds for Time

400m Run

16 Pull-Ups

12 Front Squats 135/95

8/6 Bar Muscle-Ups

Bonus Fitness (No Measure)

3 Sets, For Quality

10 Dual Dumbbell Zottman Curls

10/10 Single Leg Barbell Hip Thrust

:35 second weighted sorenson hold