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