CrossFit Trivium – CrossFit
Daily Focus (No Measure)
The focus for this workout is on skill more than intensity today. Have a game plan for your teaching moments and cues to have athletes feel successful and excited to go through these progressions. Find those moments, create those small wins, and lean into teaching progressions. For the workout make sure athletes have a movement they can keep moving in and loads on the barbell that are in that light / moderate range to complete each set with only 1-2 breaks.
Warm-up (No Measure)
2 Sets
8 Walking Inchworm to Hollow
25ft Ostrich Walk
15/15 Banded Shoulder External Rotations
15/15 Banded Shoulder Internal Rotations
20 Banded Face Pulls
Gymnastics Skill/Play Work (No Measure)
10:00 minutes
Accumulated Time in a Handstand Hold
*Can scale to Shoulder Stand on Box or Shoulder Stand on Parallettes , Pike Box Handstand Hold , Crow Pose , Headstand
Or Wall Facing Handstand Hold
Workout Primer (No Measure)
5 Pause Deadlifts *Top Down
(Push the hips back, keep the barbell close and pause at the knee, below knee, mid-shin, both on the way up and down)
Handstand Walk to Wall or Wall Walk + Shoulder Tap s, or Handstand Hold with Weight Shifts
5 Deadlifts *Added Loaded, Pause at Knee from Bottom Up
10-15 second Handstand Walk Progression
Then..
1 Round
5 Deadlifts
Handstand Walk Progression
3 Deadlifts
Handstand Walk Progression
1 Deadlift
Load: Working Weight
Workout (Time)
GPP
For Time:
21-15-9
Deadlifts 225/155
5-4-3
Wall Walks
COMP
For Time:
15-12-9
Deadlifts 315/205
7-5-3
Wall Walks
*if room available, COMP
handstand walk 75-50-25 after each round instead of wall walks
Bonus Fitness (No Measure)
5 Sets, For Quality
10/10 Single Arm Z-Press
8/8 Side Plank Banded Row
10 Parallette Deficit Push-Ups
-Max Effort Chin Over Bar Hold (Supine Grip)
Rest as needed