CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Coaching Notes: Today, the focus is on overhead strength as well as quad stamina and capacity with a classic CrossFit Triplet of Running, Bar Facing Burpees, and Thrusters. The style here will build duration and volume as we move along in this workout, so pacing from the onset will be paramount to a good result here. We are looking for athletes to hit each run at a goal pace of around their 5k pace and maintain unbroken barbell thrusters throughout the workout. Working to control your breath and breathing patterns in the burpees will help athletes keep a pace and get right up to that barbell. A note that the competitor version will start heavy and descend in loads as the reps increase.

Warm-up (No Measure)

2 Sets

200m Run

:30 Barbell Front Rack Mobility

:30 Thoracic Extension Against Wall

6 Inchworm Push-Ups

10 Alternating Down Dog Toe Taps

Push Press (
Every 2:00 x 5
Set 1: 5 Reps @ 75%
Set 2: 5 Reps @ 75%
Set 3: 5 Reps @ 80%
Set 4: 3 Reps @ 85%
Set 5: 3 Reps @ 85%
)

Pause for 1 second in the locked out position of each rep

Metcon (Time)

GPP

For Time

100m Run

5 Bar Facing Burpees

5 Thrusters 115/75

200m Run

7 Bar Facing Burpees

7 Thrusters 115/75

300m Run

9 Bar Facing Burpees

9 Thrusters 115/75

400m Run

11 Bar Facing Burpees

11 Thrusters 115/75

COMP

Barbell Loads

185/125lb

155/105lb

135/95lb

115/75lb
Goal: 9:00-12:00 minutes

Time Cap: 15:00 minutes

Push the pace on the runs, steady through the burpees and work for unbroken thrusters today.

*Bigger classes be okay with lateral burpee over the bar

Bonus Fitness (No Measure)

4 Sets

8-10 Reverse Nordics

4-6 Box Piked Deficit Handstand Push-Ups

5/5 High Box Step-Up

8-10 Parallette Deficit Push-Ups