CrossFit – Fri, Jan 5

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

We are starting off the day with a challenging 10:00 minute EMOM of 3 Front Squats on the minute. The goal here is to hit each rep with speed and slowly build weight until the final 2 rounds are at 72%. The primary objective is to have speed and position on each rep. If that is challenging to maintain today then we should reduce the load in order to maintain the stimulus. We will then move into a challenging triplet centered around heavier Thrusters and Bar Muscle-Ups. We will be moving up the ladder with a brief stint on the row between rounds. The goal will be to maintain close to unbroken sets across both movements and hit the rower in under 40 seconds each round. The goal is to scale athletes on movements, loading, and volume in order to maintain the intended stimulus of the day.

Warm-up (No Measure)

3 Sets

5/5 World’s Greatest Stretch

10 Bird Dogs w/knee tuck

10/10 Single Leg Glute Bridges

5 Front Squats

5 Push Press

5 Strict Pull-ups

Front Squat (10 Rounds for weight)

EMOM x 10

3 Reps

Min 1-3: 65%

Min 4-6: 67%

Min 7-8: 70%

Min 9-10: 72%

Metcon (AMRAP – Rounds and Reps)



12/9 Calorie Row

3-4-5-6-7 etc.

Burpee Pull-Ups

Thrusters @ 95/65lb



12/9 Calorie Row

3-4-5-6-7 etc.

Bar Muscle-Ups

Thrusters @ 135/95

Bonus Fitness (No Measure)

4 Sets, For Quality

8/8 Single Arm DB Chainsaw Rows

12 Romanian Deadlifts

15 Tall Kneeling Banded Lat Pull-Downs