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)

We are hitting a strength superset today with heavy deadlifts and some more hypertrophy focused db strict press. We will then work our way into a barbell cycling workout closely mirroring “Macho Man” with the emphasis being on lighter faster cycling of reps for a little more volume. The goal today is to develop clean and efficient cycling patterns. Scale the weight accordingly to keep each set unbroken in order to keep the stimulus and rest appropriate for the workout today.

Warm-up (No Measure)

2 Rounds

12/9 Calorie Machine

5/5 World’s Greatest Stretch

10 Barbell Good Mornings, 45/35lb

20/20 Lateral Banded Monster Walks

2 Wall Walks + 20 second nose to Wall Handstand Hold

Metcon (AMRAP – Rounds)

GPP

EMOM x 4

3 Power Cleans @ 155/105

3 Front Squats

3 Shoulder To Overhead

Rest 1:00 minute

EMOM x 4

5 Power Cleans @ 115/75

5 Front Squats

5 Shoulder To Overhead

Rest 1:00 minute

EMOM x 4

7 Power Cleans @ 95/65

7 Front Squats

7 Shoulder To Overhead

COMP

First EMOM: 185/135

Second EMOM: 135/105

Third EMOM: 115/80

Strength (10 Rounds for weight)

EMOM x 15

Min 1: 8-12 Seated DB Strict Press (choose weight)

Min 2: Deadlift Set

Min 3: rest

Deadlift %

Set 1: 5 reps @ 65%

Set 2: 5 reps @ 70%

Set 3: 5 reps @ 75%

Set 4: 5 reps @ 80%

Set 5: 4 reps @ 85%

Percentage is based on your 5rm Deadlift

Drop % by 5-8% if you are using your 1RM for % today

Rest 2:00-3:00 minutes between sets

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