CrossFit Trivium – CrossFit

Daily Focus (No Measure)

We will be starting off today with a progressive warm-up that is meant to prime the system and get athletes ready to tackle the high capacity triplet today. The goal here will be to start off that first 400m Run nice and easy as a group. Seeing as this is a Friday, the chance for drop-ins to gyms can be high so this gives us a good opportunity to show the newcomers the 400m running route. We will then be tackling 3 pounds priming the shoulders, lower back, and midline. For the Bar Shapes drill we want to ideally cue athletes through this on the first round and have them understand how the midline dictates the shapes, not the swinging of the legs. This will get us ready to go through some Toe to Bar technique and drills working to go over correct positions and progressions. The ideal scale from top down would be from Toe to Bar – Alternating Toe to Bar – Toes to Target – Alternating Toe to Target – Kipping Knees to Elbows – Kipping Knees to Chest – Strict Knee Raises. You can talk athletes through this from the way up to the Toe to Bar in a progression that allows athletes to tackle each and as they move up get off the bus at the correct scaling modification.

Warm-up (No Measure)

400m Run

Into..

3 Rounds

5/5 Crossbody Dumbbell Muscle Snatch

10 Banded Face Pulls

10 Hollow Rocks

10 Arch Rocks

Into..

3 Rounds

Bar Shapes : Neutral Hang + Hollow Hang + Neutral Hang + Arch Hang

Hold each position for 3-5 seconds

Rest as needed between each set through

Metcon (Time)

GPP

4 Rounds for Time:

400m Run

20 Toe to Bar

20 Alternating Dumbbell Snatch, 50/35

Time Cap: 20:00 minutes

COMP

4 Rounds for Time:

400m Run

20 Toe to Bar

20 Alternating Dumbbell Snatch, 70/50

Bonus Fitness (No Measure)

4 Rounds, For Quality

20 Russian Twists (Over and Back = 1 Rep)

:30/:30 Side Plank

10/10 Medicine Ball Lateral Throw

10 Plank Hip Drops