CrossFit – Fri, Jan 19

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Today’s session features a workout reminiscent of an Open-style challenge, highlighted by the inclusion of the Dual Dumbbell Ground to Overhead. This movement, while not new, is a classic and highly relevant, particularly as we often encounter novel exercises in the Open or Quarterfinals. It’s an opportune time to familiarize ourselves with this movement as we prepare for the upcoming Open.

The primary focus of today’s workout is to activate and prime our bodies, with special attention to Bar Muscle-Up and Chest to Bar progressions. These high-skill gymnastics elements are crucial for today’s session, aiming for a day dedicated to refining these complex skills.

Additionally, a portion of our time will be devoted to discussing and practicing the proper technique for the Dumbbell Thruster, ensuring everyone is comfortable with positioning the dumbbells correctly. We will also review the technique for the Dual Dumbbell Ground to Overhead. Key points for this movement include keeping the dumbbells close to the body, establishing a dynamic and effective starting position with one head of each dumbbell on the floor, and ensuring a rapid and efficient extension to a full lockout overhead. This lockout should be characterized by complete extension of the knees, hips, shoulders, and elbows.

Our goal today is not only to challenge ourselves with these movements but also to ensure that we’re building the skills and techniques that will serve us well in higher-level competitions. Let’s focus on precision and efficiency in our movements today

Warm-up (No Measure)

2:00 minute Cardio Choice


3 Rounds

10 Scapular Pull-Ups

5/5 Single Arm Ring Row @ 30×1 Tempo

10 Banded Face Pulls


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

Skill Progession (No Measure)

Bar Muscle-Up Progression

Chest to Bar Progression and Skill Work

The goal is to spend 10:00-15:00 minutes here prior to the workout on specific points for these high skill gymnastics movements.

Metcon (Time)


3 Rounds:

10 Pull-Ups

10 Dumbbell Thrusters 50/35s

10 Box Jump Over

1:00 rest between rounds

-Directly into-

3 Rounds:

8 Pull-ups

8 Dual Dumbbell Ground to Overhead

8 Box Jump Overs 24/20”

1:00 minute rest between rounds


3 Rounds:

15 Chest to Bar Pull-Ups

12 Dumbbell Thrusters 50/35lb,

9 Box Jump Over (30″/24″)

1:00 rest between rounds

-Directly into-

3 Rounds:

8 Bar Muscle-Ups

8 Dual Dumbbell Ground to Overhead, 50/35lb

8 Box Jump Overs (30″/24″)

1:00 minute rest between rounds

Bonus Fitness (No Measure)

4 Sets, For Quality

6/6 Single Front Rack + Suitcase Hold Rear Foot Elevated Split Squat

15/15 second Single Leg Romanian Deadlift Hold

10/10 Side Plank Banded Row