CrossFit – Fri, Jan 26


Join us January 27th for our special team workout to support the “Live Like Lou Foundation”

Named in honor of Major League Baseball Hall of Famer Lou Gehrig, Live Like Lou supports ALS families, funds emerging scientists seeking meaningful treatments and cures for ALS, and helps generate awareness of Lou Gehrig’s disease.

You can donate using this link and just search CrossFit Trivium to find our landing page.

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Today’s workout is a significant test as we approach the Open, serving as a valuable opportunity to build quality volume, capacity, and sharpen athletes’ ability to transition swiftly during a longer workout. While the rep scheme isn’t overly taxing, the key to success lies in maintaining pace and executing efficient transitions. Given the time domain and the benchmark nature of this workout, we’ll place a strong emphasis on mechanics, teaching components, and creating a primer that will help athletes perform at their best. By consistently refining our approach, honing our mechanics, and developing the endurance required for longer AMRAPs as we near the Open, athletes should gradually build self-confidence and belief in their abilities.

Our overarching goal as coaches is to instill the necessary skills and capacity in our athletes to set them up for success. Let’s focus on quality, embrace the learning process, and guide our athletes towards achieving their best performance in this workout and beyond.

Warm-up (No Measure)

2 Rounds

12/9 Calorie Row

5/5 Single Arm Dumbbell Hang Clean and Press

10 Banded Face Pulls

10 Hollow Rocks

5 V-ups

Skill Progression/Technique (No Measure)

3-4 Min: Toes to Bar Technique

3-4 Min: DB Technique

2-3 Min: Transitioning in and out of the Rower and fast starts

Primer (No Measure)

2 Rounds

4 Toe to Bar

3/3 Single Arm DB Hang Clean and Jerk

8/6 Calorie Row

Primer (No Measure)

2 Rounds

4 Toe to Bar

3/3 Single Arm DB Hang Clean and Jerk

8/6 Calorie Row

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row
* Switch hands every 5 reps.

Bonus Fitness (No Measure)

5 Sets

10 Dual Dumbbell Bench Press

10 V-Ups

10 Dual Dumbbell Bent Over Rows

10 Rower Pike Ups