Announcements
Friday December 15th
Christmas Party at Fait La Force Brewing
7:00pm
No 5:00pm Class that day
Barbell Workshop
December 22 6:00pm
Fundamentals of Olympic Lifting with a focus on the Snatch
$35
*free to Premium Members
Ask Coach Matt for Details
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CrossFit Trivium – CrossFit
Daily Focus (No Measure)
Coaching Notes Today, we’re dedicating some time to Thruster-specific strength work, setting the stage for upcoming Push Press and Front Squat 3RMs next week. The Thruster, often limited by the overhead press, provides valuable insights for athletes aiming at their Push Press goals while also priming the legs for the demanding 3RM later next week. We’ll carry the focus on the vertical drive into the workout, featuring Wall Facing Handstand Push-Ups paired with High Box Jumps. In this couplet, the priority is more on using it as an accessory piece for the day—aiming for quality reps without the need to push the pace excessively.
Warm-up (No Measure)
2 Rounds
12/9 Calorie Machine of Choice
5 Box Jumps
5/5 Single Arm DB Strict Press
5 Goblet Squats w/ Dumbbell
2 Wall Walks
:20 Second Wall Facing Handstand Hold
Thruster (Every 2:00 x 6
3 Reps
Starting @ 60% and building)
For those without a recorded 1RM Thruster, the workout suggests using the Push Press 1RM as a suitable equivalent for determining the starting weight. This approach ensures that athletes tailor the workout intensity to their individual capacities, promoting both safety and effective progression.
Metcon (AMRAP – Reps)
GPP
AMRAP 8
2-4-6-8-10 ..
Handstand Push-Ups
Box Jumps 24″/20″
COMP
AMRAP 8
2-4-6-8-10 ..
Wall Facing Handstand Push-Ups
Box Jumps 30/24”
Bonus Fitness (No Measure)
3-4 Sets
For Quality
9 Reverse Nordic Curls
12 Seated Calf Raises, Moderate Load
15 Prone PVC Pipe Press