CrossFit Trivium – CrossFit

Daily Focus (No Measure)

The emphasis of the workout today is on the cluster sets of Back Squats and the quick singles at a heavy load on the Squat Cleans. This will help to increase our CP Battery as well as speed and power. The goal with the clusters is to allow for just enough rest to hit another 3 reps with force at a heavy load. The 4 Sets of 6 total reps here at 80% is challenging, but just at the capacity to really drive big progress here in the squat. We should spend some time after the back squats, talking about the pull from the floor and hitting a quick barbell prep piece that works for you and your athletes before moving into the conditioning portion.

Warm-up (No Measure)

3 Rounds

1:00 Bike

2 Wall Walks + 10 second nose to wall handstand hold

20 Jump Rope (try something different each time)

5 Goblet Squats

Time Cap 10:00

Metcon (3 Rounds for time)

GPP

Every 6:00 minutes, 3 Sets

100 Single Unders

24/16 Calorie C2 Bike

12 Seated DB Strict Press

6 Squat Cleans 155/105lb

COMP

Every 6:00 minutes, 3 Sets

48 Double Unders

24/16 Calorie Echo Bike

12 Strict Handstand Push-Ups

6 Squat Cleans 205/145lb
We are trying to keep with a strict movement for Handstand Push-ups, so consider Pike push-ups, db strict press, or modified reps instead of kipping

Bonus Fitness (No Measure)

4 Sets, For Quality:

5/5 Dual Kettlebell Front Rack Split Squat

12 Barbell Hip Thrusts

15 Russian Kettlebell Swings

200ft (60m) Sled Push, Moderate Load