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